500m row or 400m run

25 squats

25 push ups

25 band pull aparts

10 strict pull ups (use a band if you have to or do ring rows. Absolutely NO kipping)



4 rounds each


Pigeon Pose(2 rounds each leg)

Banded Shoulder Stretches


20 min AMRAP

10 Toes to Bar

20 Burpees

40 Wall Balls

80 Double Unders