1. Movement Prep/Activation
3 sets:
1:00 Bike (increase pace across sets)
10 Dynamic Squat Stretch
5 Roll and Reach
10 Iron Cross
10 Scorpions

2. Workout Prep
20 Secs at Set 1 Pace
-rest 30 seconds-
15 Secs at Set 2 Pace
-rest 30 seconds-
10 Secs at Set 3 Pace

14 CAP

7 Rounds

30 Mountain Climbers | RX+ 20ft HSW

20 Lunges

10 Pushups | RX+ HSPU

5 sets:

RX
16/13 Calorie Assault Bike (mod)
-rest 1:00-
12/10 Calorie Assault Bike (mod-fast)
-rest 45 seconds-
8/7 Calorie Assault Bike (sprint)
-rest 2:00-

RX+
20/16 Calorie Assault Bike (mod)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint)
-rest 2:00-

Scaling Idea
5 sets:
12/10 Calorie Assault Bike (mod)
-rest 1:00-
10/8 Calorie Assault Bike (mod-fast)
-rest 45 seconds-
8/6 Calorie Assault Bike (sprint)
-rest 2:00-

5 sets:
25/20 Calorie Assault Bike (mod)
-rest 1:00-
20/16 Calorie Assault Bike (mod-fast)
-rest 45 seconds-
15/12 Calorie Assault Bike (sprint)
-rest 2:00-

Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
- rest 1 minute between sets -

Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
- rest 1 minute between sets -

Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
- rest 1 minute between sets -

Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack
- rest 1 minute between sets -

* If needed, use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the dead-hangs and rope pull-ups.

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)