Move

1) Zone 2 Cardio (RPE 2-3 = comfortable pace, easy to maintain, breathing is light)
1 Min Row, 6 Min. Bike
2 Min. Row, 5 Min. Bike
3 Min. Row, 4 Min. Bike
4 Min. Row, 3 Min. Bike
5 Min. Row, 2 Min. Bike
6 Min. Row, 1 Min. Bike

Train

1) Heart and Swole

10 Rounds for Time (30 Min. Cap)
5 Strict Pull Ups
5 Wall Walks
12/10 Cal Bike or 200m Run

Stimulus

1) This workout will test muscular endurance so make sure you are going at a slow, steady pace at the beginning in order to save yourself for the last rounds. This is a great workout to practice kipping/butterfly pull ups instead of the strict or handstand walking practice instead of the wall walks. Each practice time should be capped at 1 minute.