A.
10-12 Scapular Pull-ups
4-6 Deficit Push-ups
4 lengths Waiter’s Walk
3 sets

B.
20 sec HS
40 sec Rest
20 sec Toes to Bar
40 sec Rest
5 sets

*HS options – HS walk, HS hold, HSPU Strict, HSPU Kip
*TTB options – Hollow-Arch, Strict Knees up, Strict leg raise, Knees to Elbows, Toes to Bar (straight leg, bent leg)

C.
20 cal Row/400m Run
9 Strict Pull-ups
12 KB Lunge

4 rounds

*Alternate the row and the run each round