Move

1) Strict Pull-ups: 5 Reps every 2 Mins x 5 Sets

2) 3 Minutes On, 3 Minutes Off (For Total Reps):

• Max Calorie Row

• Max Burpee Box Step-ups

• Max Shuttle Runs (Or Sled Pushes)

• Max Rope Climbs (Or Seated Climbs)

• Max Calorie Bike

Train

1) Strict Weighted Pull-ups: 5 x 5 @ 80%

2) “Problematic”

3 Minutes On, 3 Minutes Off (For Total Reps):

• Max Calorie Row

• Max Burpee Box Jumps @ 24/20

• Max Shuttle Runs @ 25’

• Max Rope Climbs @ 15’

• Max Calorie Bike

Stimulus

1) Warm up to what you would consider an 8/10 effort and then do 5x5 there

2) Workout flow: 3 minutes of movement 1, 3 minutes of rest. Repeat for each movement. Workout is for 27 minutes in total