1. Push and Pull                                
4sets x 8reps Ring Push Ups (8min time cap, 2min/set)                                
4sets x 8reps Renegade Rows 30/20 (8min time cap, 2min/set)                    

2. VO2 Max                                      
3sets of (300m run, 1min rest then 100m sprint)                                              
*the goal is to be consistent for 3 sets. For the 300s, give at least 70-80% max effort and 100% max at 100s. Get a full recovery of 5min each set)                                

3. Core Work                          
ODD - 25 to 30sec Parallette L-Sit                                    
EVEN - 30sec Core Complex 10/6