Recommended Warm Up (15 Minutes):

400m Run

Line Drills

*Pick 8-10 Dynamic stretched to do with your class.


With a Partner, For Time:

100/80 Calorie Row/ Bike

50 Muscle Ups

100/80 Calorie Row/ Bike

50 Burpee Box Jumps (24/20”)

-Rest 5 Minutes and go back the other way-


Time Cap = 35 Minutes


*This time cap is very tight.  Break up the work as you wish.  Recommend 10’s on the machine and 5’s on the box jumps and muscle ups, if you can.


Scaling Options:

50 Muscle Ups or 50 Chest to Bar Pull Ups or 50 Pull Ups



Skill Work