General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)


3×5 PVC Pipe Pass Through, slow and controlled


2x (30sec Work/30sec “Rest”) Push Press @ 2 x 5-10lbs Dumbbells. “Rest” is in Overhead position.

Two sets, Rest 60sec between each set


30 Pull-Up (negatives if unable to do full rep).

Do these in sets of singles or doubles or triples (we are looking for full rep and good form). This is not for time or supposed to be done as one max effort.  This is for volume and practice perfect dead hang, chest to bar Pull-Up.  Again, use negatives if unable to dead-hang, and make sure to take at least 3 seconds on the negative.

30 Push-Up (do them incline if unable to do from ground).

These are to be done the same way.  Perfect form for 1-3 or 4 reps.


5 Strict Press

10 Push-Press

Start with just the bar.  Go up 5 lbs each round (2.5 lb plates on each side of the bar)

If you need to start with bella bar, do so.

Go until you can no longer complete 5 Strict press, but keep doing Push Press for 10 Reps.  Go up with the Push-Press until you can no longer go up.


10-1 Ladder

Plank Pull


Bent Over Row

Dips (use dip bar if possible.  If you cannot complete a rep with good form, use a band)

Do 10 reps of each movement, then 9, then 8, and so on and so forth.

These should be set up as stations if possible.

This should be done for time!  (shoot for around 12 min)


5 min Farmer Carry or Farmer Hold @ 2×20 kg KB (use more weight if possible)


Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)