Recommended Warm Up (10 Minutes):

400m Run

15 Shoulder Rolls (pvc)

15 Kip Swings

15 Hollow Rocks

15 Push Ups


For Time:

1 Mile Run


7 Rounds:

25/20 Push Ups

7/5 Bar Muscle Ups

25 Minute Time Cap.

*1 Mile run buy in!  This is a tough workout but chip away at these rounds.  If you can’t do more than 4-5 push ups per set, raise your hands on a bench or box to make them manageable.  

Scaling Options:

7/5 Bar Muscle Ups  10-15 Toes to Bar (1-2 good sets)


Bench Press (20-25 Minutes)

5×5 @ 75% of 1RM

*Same weight for all 5 sets.  Rest 2ish minutes between each set

Skill Work