Warm up: Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed) Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed) Bear Crawl x 20 steps forward + 20 steps backward
Assault Bike x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds Scapular Pull-Ups x 10-15 reps Wall Climbs x 2-4 reps Broad Jumps or Frog Jumps x 5-10 reps
Assault Bike x 60 seconds (80-85% perceived effort)
Workout: Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.