3 sets with a partner:
1:00 bike, row, or ski
1:00 inchworm + push-ups
- One starts on the bike, row, or ski, and the other on the inchworm + push-ups then switch.

3 sets:
10 band pull-aparts
10 banded good mornings
10 ring rows
:30 hollow hold
- Rest :10 between movements.

- RX -
EMOM 12:
Min. 1 | 2 rope climbs (15/15 ft)
Min. 2 | :30 bike, row, or ski

- INTERMEDIATE -
EMOM 12:
Min. 1 | 2 rope climb (12/12 ft)
Min. 2 | :30 bike, row, or ski

- BEGINNER -
EMOM 12:
Min. 1 | 2 pull-to-stands
Min. 2 | :30 bike, row, or ski

- MASTERS 55+ -
EMOM 12:
Min. 1 | 2 rope climbs (12/12 ft)
Min. 2 | :30 bike, row, or ski

Post-workout benchmark
For calories:
1:00 bike

Accumulate:
2:00 saddle stretch
1:00 double-forearm stretch
1:00 seated straddle stretch

EMOM 12:
Min. 1 | :20 hollow hold + 2 wall walks
Min. 2 | :30 shuttle run
- Shuttle run is 25 ft down and back.

Benchmark
For reps:
1:00 single-DB goblet walking lunges (35/50 lb)