Find your 1 RM
20 Banded Tricep Pull Downs
8 Dumbbell Rows per arm@ 3111 - Pull up in control (1), pause at the top of the pull (1), 3 second lower (3), pause at the bottom (1)
:60 Nose to wall wall climb hold
Rest 3 Minutes and repeat
Modify to 25-20-15-10-5'
*If unable to HS Walk
Complete 10 total wall climb on wall with the star, walk sideways length the length of the wall left and right while in the wall climb position
Cardio and Endurance Focus
1 Minute on, 20 seconds off for 5k
*Each set you do, add 10 seconds to the run
Round 1: 1 Min on :20 off
Round 2: 1:10 on :20 off
Round 3: 1:20 on :20 off etc.