A. Warm-Up 

4:00 Easy Bike then, 

2 Sets of: 

10 Scorpions 

:30 High Plank 

:20 Bar Hang 

10 Scap Pulls 

B. Strength 

4 Giant Sets of: 

5 Strict Pull-Ups 

10 Dumbbell Bench Press

:45 Front Leaning Rest on TRX 

15 V-Ups 

Rest 1:30 

C. Conditioning 

10:00 AMRAP of: 

2-4-6-8-10…

TRX Inverted Rows 

Push-Ups 

Kettlebell Swings 

Continue to add 2 reps until the 10:00 AMRAP is complete 

Level 1: KB (20-30/10-20) 

Level 2: KB (35-53/25-35)