Warmup:
Cardio for 5 minutes
then
Dynamic trainer led warmup
Conditioning:
1000 meter
Row
20 Burpees
to a target
50 cal. air bike
10 Burpees
to a target
500 meter Ski-erg
Technique/
Strength work:
Practice Bar muscle-up (use a band)
or practice pull-up (kipping)
Midline:
1:00 hollow hold
30 abmat situps
1:00 hollow hold