Warm-Up | Fitness
Two sets of:
Assault Bike x 90 seconds at moderate pace
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft per arm

Two sets of:
Banded Press x 15 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards


Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups
16 Kettlebell Swings

Compare results to October 8, 2021.

Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112

(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
L-Sit Hold x 45-60 seconds (accumulated)
Rest as needed

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