1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets:
4 Back Squats (increase in weight across warmup)
10 Kip Swings
10 Ring Rows

2. Workout Prep
3 sets:
2 Back Squats (work up in weight)
3 Pull-ups (set 1)
3 Chest to Bar (set 2)
2 Bar Muscle Ups (set 3)

0:00-4:00
30 Pull-ups
30 Back Squats (135/95)

-rest 2:00 –

6:00-10:00
20 Chest to Bar Pull-ups
20 Back Squats (185/125)

– rest 2:00 –

12:00-16:00
10 Bar Muscle Ups
10 Back Squats (225/155)