1. Turkish get ups

3-3-3 on each side

as heavy as possible

2. Pull-ups


1-10 pull-ups on the min.

If you can do strict pull-ups do up to 10 kipping pull-ups each round. Try to stay consistent. If you cannot yet do a strict pull-up you will use a band that will allow you to only do 1 or 2 reps each min.

3. 5 rounds

hollow rock :30 sec

10 supermans

run 200

rest :60 sec