General Warm Up

10 Min Row @ >2:30 meter Split Pace

2×5 PVC Pipe Pass Through

2x 10 Strict Press Slow and Controlled @ 2×10 lb dumbbells

5×25 Banded Pull Apart


Holy Trinity

Pull-Up (you can do these as negatives or with a band)

Dip (use a band if unable to do reps)

Push-Up (do these with hands on incline such as a box or bench if unable to do chest to floor.  No knees allowed)

Max Reps in 30 Min


5 x 10/10 Medicine Ball Ab Twist


Cool Down

10 Min Row @ >2:30 M Split Pace