General Warm Up

10 Min cardio of choices at easy pace

Then:

5 Pull Up

10/10 Turkish Get UP

5 Pull UP

8/8 Turkish Get Up

5 Pull Up

6/6 Turkish Get Up

5 Pull Up

4/4 Turkish Get Up

5 Pull Up

2/2 Turkish Get up

Go up in weight with the Turkish Get Up each round

Then:

Cardio of choices (I recommend Rower, Skierg or Bike)

30 seconds Hard (max effort)

90 seconds @ easy pace (keep moving)

15 rounds

Then:

20 Min @ moderate pace