1min Work, 30-sec Rest (4 Rounds of each movement, alternating movements)

Max Effort Assault Bike

Max Effort Renegade Rows with Push Up (it’s not about the weight its the range of motion)

Max Effort AbMats

Post Round with Lowest Reps/Cals or rounds for each movement.


Recover/Post Work


5 Strict Ring Dips

:10s Static Inverted Row Hold

:15s Static Double or Single Kettlebell Squat Hold

Rest 2:00

Accumulate 1:00 in an L-Sit

*Every break on the parallettes:

15 Banded Good Mornings