Warm-Up
Scapular Pull-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each

Accessory work
Every 90 seconds, for 18 minutes (3 sets of each)
Minute 1 – Strict Pull-Ups or Scaled Strict Pull Ups x 6-8 reps
Minute 2 – Supine Ring Rows x 8 reps
Minute 3 – Handstand Hold x 45 seconds
Minute 4 – Plank Hold x 45 seconds

Conditioning
Two sets for max reps or calories
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Snatches
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Dips