Warm Up:
100 cals on machine(s) of your choice
-into-
3 rounds
10 PVC pass throughs
10 PVC around the worlds
10 Arm circles (each direction)
5 Down dog/seal pose transitions

Workout:
Pushups + Chin-ups 100 reps on pushups and 50 reps on chin-ups. Athlete breaks up reps however they need and can go back and forth between movements until all reps are completed
*Focus: Quality form on pushups and chin-ups. Break before reaching failure on either movement. Use band across rig to assist with chin-ups if needed

Tricep Dips + Ring Rows (Superset)
5 sets on each: 10-15 reps on each movement
*Focus: Modify dips and ring rows to a level that will allow for quality reps to at least 10. Stop before there is a breakdown in form.

Banded Tricep Extension + DB Hammer Curls
4 sets: 15-20 extensions/10-15 on hammer curls
*Focus: Extension reps should be controlled throughout movement and slight pause can be held at the bottom of each rep. Hammer curls can be done to the side or across the body.

Core Work:
4 Rounds:
25 GHD’s or Strict Abmat situps
30 Flutter Kicks (each leg)
8 Ab wheels or barbell rollouts
1 min plank hold

*Focus: Minimal rest between rounds. Treat this as it’s for time.