Warm Up – No Breaks, Keep Moving
Hanging Shrugs / Dip Shrugs – 2×12
No Breaks
2 Min
Pull
AMRAP Pull Ups – Aim for 50+ Pull Ups in 10 Minutes
OPTIONAL UPGRADE
– Add Weight (or use rings) if needed
– Option to do this in sets of 3/5
Take a 2 Minute Break
12 min
Dips
AMRAP P.Bar Dips – Aim for 50 Dips in 10 Minutes
Take a 2 Minute Break
12 Min
Legs & Conditioning
2 Rounds of:
– Burpees x 15
– Plie x 15
– Compression Front Kicks x 10 per leg
– Kneeling Pike Ups x 10
– Wide to Diamond Pushup Combo (x5 of each = 15)
– Ships x20)
This is conditioning, so keep firing through, no breaks
1 Minute Break between the rounds
2 Minute Break at the end
15 Min
Stretch Down
Down Dog
Hamstring Glides
Half Split Stretch
Liazrd Hip Flexor Stretch
90 / 90 Hip Mobility
8 Min
Deep Setretching
Pigeon Stretch Sequence
Hamstring Stretch With Straps
Take a few rounds to get up roughly 10 minutes worth.
10 Min
