CrossOver Symmetry Reverse Flys x 10 reps (use a light band)
Leg Reach x 10 per side
Inchworm + Scap Push Up x 3 reps + Press Up x 4 reps
At the 12:00 mark:
Dive Bomber Push-Ups x 5 reps
Unweighted Reverse Lunges x 10 reps each leg
A.
Take 10-12 minutes to build up to a heavy Push Press
B.
Four sets of:
Bulgarian Split Squats x 6-8 reps per leg @ 3011; Rest 45 seconds between legs
Rest 90 seconds
Bent over row x 5 reps @ 1515
Rest 90 seconds
C.
Five sets of:
Assault Bike x 20 calories +
Pick one of the following:
Chest-to-Bar Pull-Ups x 8-12 reps
Pull-Ups x 8-12 reps
Ring-Dips x 6-10 reps
Bar Muscle-Ups x 6-8 reps
Ring Muscle-Ups x 2-6 reps
Rest 60 seconds
You get to choose what movement you would like to work on each set. You may choose to stick with one movement the entire time or switch it up each set. Use this time to work on quality of the movement and not necessarily time.