warmup
400 m run
1 min dead hang
1 min plank hold
1 min jumping jacks
beach body wod
50 strict pull-ups or ring rows
100 strict press 75/35-45 or choose weight as needed can go heavier if you choose
*partition pull-ups and strict press as needed until complete then finish with
5 rounds of
-empty bar
20 barbell curls
20 skull crushers
cooldown
4x
12 knee raises slow and controlled
12 L sit raises slow and controlled