Strength

Strict Ring Dips / Push-ups
5-9 Unbroken: 5-4-3-3-2
10-14 Unbroken: 9-9-8-7-6
15-19 Unbroken: 12-12-10-8-6
20-24 Unbroken: 18-16-14-10-6
25+ Unbroken: 20-20-16-12-8

Work

“Cannoli”

Buy-in: 50/35 Calorie Echo Bike

3 Rounds:
15 Deadlifts @ 185/135
30 Double-Unders
15 Kipping HSPU / Push-ups
30 Double-Unders

Cash-out: 50/35 Calorie Echo Bike

Home/Outdoor

Buy-in: 3 Minutes Any Machine: 600m Run

3 Rounds:
15 Deadlifts
30 Jumping Jacks
15 Push-ups
30 Mountain Climbers

Buy-in: 3 Minutes Any Machine: 600m Run