- 5x Wide dead hang pull-ups (can use assist) on the minute, every minute for 10 minutes
- 5x Deadlift on the minute, every minute for 10 minutes
- 50x Press ups broken into as few sets as possible with minimal rest
- 3x15 Dumbbell upright row 60seconds rest
- Tabatta (8x20seconds work, 10 seconds rest) Tuck jumps
- 40x Lying leg raises broken into as few sets as possible with minimal rest