Warm- up – 200 RT, leg swings, PVC, Back Twist
1. Gymnastics
Death by Pull-ups & Toes to Bar
Minute 1: 1 Pull-up & 1 Toes to Bar
Minute 2: 2 Pull-us & 2 Toes to Bar
Minute 3: 3 Pull-ups & 3 Toes to Bar
And so on…
2. Bitch Work
10 EMOM – Sprint 100m x 10
3. Row 500m x 5
Rest 1 min
or
Row 50-40-30-20-10 Calories
Rest 1 min between efforts
4. Gymnastics
Climb the push-up ladder x3
1-2-3-4-5 etc until you reach failure
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