Recommended Warm Up (15 Minutes):

2 Rounds:

10 Calorie Row or Row

5 Pull Ups

10 Push Ups

15 Air Squats



Two Rounds for Time, With a Partner:

100/80 Calorie Row or Bike

50 Strict Handstand Push Ups

100 Pull Ups

150 Air Squats

Time Cap = 30 Minutes


*One person working at a time. Alternate in sets of 10 on the machine. you pick the machine today, but use the same machine for both rounds.

Scaling Options:

Strict HSPU or Kipping HSPU or Double Dumbell Strict Press

Skill Work