Recommended Warm Up (10 Minutes):

2 Minute Row

15 Shoulder Rolls

5 Strict Pull Ups

2 Minute Row

15 Kip Swings

5 Strict Pull Ups


Every Minute for 21 Minutes, Alternate between:

Calorie Row

Calorie Bike



*Do this in a team of 3.  Your teams score is your total calories on the bike and rower!


Strict Pull Ups

Max Set


*We are retesting our movement of the month!  Try to beat your old score.  If you used a band, use the same band and try to get more reps, or see if you can do a few reps with a thinner band.  After your members are finished, give them 10 minutes to work up to a max weighted strict pull ups if they wish.

Skill Work