For 20 to 30 minutes at relaxed pace
20 cal Assault bike
5 Slow + controlled Jefferson curl @ empty barbell
3 to 10 Strict chin up or pull up
“27 Push-ups”
10m Sled drag sideways (left), slow pace @ moderate load
10m Sled drag sideways (right), slow pace @ moderate load
2 to 5 Skin the cats
10m Standing arm over arm sled drag, steady pace @ moderate load
20 (10 per side) Box step up, alternating @ high box
20 Sit-up
20 Hip extension