DYNAMIC WARM-UP | 6:00
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows

1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.

SPECIFIC WARM-UP
Equipment: wall space, pull-up bar
WALL SQUAT | 5:00
3 sets:
:30 wall squats (go deeper every round!)
:30 rest

PUSH-UP | 3:00
1 set:
5 tempo push-ups (:02 down)
5 push-ups

PULL-UP | 6:00
PROGRESSION
3 kip swings + 3 kips
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up
2 x 3 kipping pull-ups

Pull-up strength | 3:00
3 sets:
:15 UP
:15 DOWN
:30 rest

WORKOUT:
3 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3min rest

Clock stops after the last squat on the last round. Scale properly!