A. Pull-ups – 5 max effort sets of: strict pull-ups, immediately followed by kipping pull-ups.
Scale to 5 max effort sets of ring rows or hinge rows with a 3 second negative on each rep.
B. Alternating with a partner for 16 rounds (8 each):
45 second bike for calories
We will set up the timer for a 10 second transition time. Record your own individual calorie total.
C. 3 sets of 15-30 GHD hip extensions. Weight these with a barbell if desired.