- Warm Up: 200 m Jog followed by 2 rounds – 10 m Bear Crawl, 20 Jumping Jacks
- Workout: Front Squat, Dead Hang Pullup
- 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: Hand Stand Pushups – as many as you can get in 5 minutes.
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
