Move

1) Build to a moderately heavy set of 5 Dumbbell Thrusters and stay there for multiple sets

2) For Time:

20-15-10-5:

Box Step-ups
Calorie Echo Bike
Jumping Pull-ups

Workout of the day

1) Thrusters: Build to a heavy set of 10

2) “Box Office”

30-20-10:

Dumbbell Box Step-overs @ 50/35, 24/20
Calorie Echo Bike
Upper Body Pull

Round of 30: Pull-ups
Round of 20: Chest-To-Bar Pull-ups
Round of 10: Bar Muscle-ups

Stimulus

1) Build in sets of 5 until you feel you are ready to go for a set of 10. Be sure to hit your bottom position every time and pause at the top for a breath as needed

2) This will be a touch chipper workout to keep the pace up in. Be sure to select weights and movements that allow for large, unbroken sets. 20 minute cap