- Warm Up: 20 Alternating Lunges, 20 Sit-Ups, 20 Jumping Jacks, 20 Push-Ups
- Workout: Back Squat, Dead Hang Pull-ups
- Instructions: 3 sets of 3 reps per movement: complete all sets of one movement before progressing to the next. Select heavy weights for each movement (add weight to pull-ups only if all reps can be completed without challenge). Increase weight between sets as necessary.
- Challenge: 100 Bench Dips
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
