1) 20 sets of :40 ON/:20 Off:

Station 1 – Mountain Climbers

Station 2 – D-Ball Bear Hug Marching

Station 3 – Dumbbell Plank Rows

Station 4 – Ball Slams

For each movement/station perform as many reps as you can in 40 seconds. Pick weights and stick with them for all 5 rounds. For the D-Ball Marching stay in place, focus on lifting your legs as high as possible while you step back and forth in place. Dumbbell Plank rows alternate arms each rep.

2) AQAP:

30 Dumbbell Hang Power Cleans 35/25

150 Heavy Rope Single-unders

15 Tuck Jumps

30 Mixed Grip Bar Rows

15 Tuck Jumps

150 Heavy Rope Single-unders

30 Dumbbell Hang Power Cleans 35/25

Scale as needed. For the Mixed Grip Bar Rows switch mixed grip every 5 reps.

Extra Work:

3) Bar Support @ Top: 5 sets of 20 second

Use this kids pull-up bar, or a barbell in a Squat Rack. Get yourself in the support position, i.e. top of a Bar Muscle and support yourself for 20 seconds. If this is easy, go longer, or add load. Rest 60 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE