Warm-Up
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Conditioning
Every 5 minutes, for 30 minutes (6 sets) for times
Run or Row 400 Meters
8 Strict Pull-Ups
12 Toes to Bar, Knee to Elbow or Ab Mat Sit Ups
16 Push-Ups

Please note times for each of the six sets.

Accessory work, shoulders and abs
Every 90 seconds, for 12 minutes (2 sets of each)
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)