Bike 3 Minutes
20 Alternating Elephant Walk Step (hips piked high and alternating paused hamstring stretches)
10 KB Mid Stance Goblet Good Morning (keep back neutral)
10e/leg Kickstand Goblet Squats (pause 1sec at bottom)
15 Ring Rows
Deadlift & Cluster Weighted Pull-up
Between each Deadlift working set, perform weighted pull-up clusters.
Rest 1-2 minutes after pull-ups before going back to Deadlifts.
Deadlift: 5 Sets of 3 – building
(up fast, pause 1sec at top, down 3sec, reset 1sec at bottom)
Weighted Pull-up: 4 Sets of 3 Reps (cluster sets) – weighted if possible
In each set, rest 10sec between each REP.
(Perform 1 pull-up, rest 10sec, perform 1 pull-up, rest 10sec, perform 1 pull-up)
Make these as challenging and heavy as possible, but control the ascent AND descent.
20 Double Unders
Single Arm DB Devil’s Press (50/35)*
Single DB Box Step Over (20″)*
Single DB Box Step Over: https://www.youtube.com/watch?v=-HXhpXQfLWc
*Half reps per side (2/2, 4/4, 6/6, …)