1 . 10 min practice hs walk depending on your level

2 . e2mom x 4

50 du + 1 set max rep bar muscle ups

scale option.  50 du + max rep pull ups

or 70 su + 8 dips + 8 ring rows

3 . in 8 min do this ladder

2-4-6-8-10…. reps of

wall ball + alternative db snatches