NO SHOES, NO SHIRT, NO PROBLEM

WARM UP 

  • 0:30 Run or Bike
  • 0:30 Row
  • 0:10 Dead Hang on Pull Up Bar

 

  • 0:30 Run or Bike
  • 0:30 Row
  • 10 Scap Retractions

 

  • 0:30 Run or Bike
  • 0:30 Row
  • 5 Kip Swings

For Time [38 Minute Cap]:

  • 1,600m Run or 4,000 Meter Bike
  • 2,000 Meter Row
  • 100 Toes to Bar

    2 Minutes On, 1 Minute Off

    *Score = Time it takes to complete the workout

    If time capped, add 1 second to your time for every missed rep.

COOLDOWN 

MOBILITY

  • 1:00 Straddle Stretch

ACCESSORY

5x1 Deadlift

After every set. . .

  • 0:30 Side Plank (each side)
  • 0:30 Banded Clamshells (each side)