Warm-Up:
3 x 10 supine scorpions, 10 hip bridges, 10 Hollow rocks, 5 dive bomber push-ups, 5 Hanging scap retractions

Strength:
10 Rounds (20 minutes)
On the Even Minute: HSPU*
On the Odd Minute: Pull-Ups**

*HSPU rep guidelines (based on head to floor ROM)
0 HSPU – do 5 HR push-ups to defecit (hands on 25-45 lb plates, scale down to Push-Ups)
< 3 HSPU - do 3-5 reps to single abmat
3-5 HSPU – do 2 reps
>5 – repeat 1/2 PR # as many rounds as possible, reduce as needed

**Pull-Up rep guidelines (based on strict ROM)
< 4 PU - do 2 full ROM negatives for 5 rounds, then 5 reps with band last 5 sets (set-up band pre-workout)
4-6 PU – 2 pull-ups per round until failure, then 2 negatives for up to 5 rounds, finish with band if needed
> 6 PU – repeat 1/2 PR # as many rounds as possible, reduce as needed

Finisher:
3 Rounds (NFT) of GHD situps
If experienced do 10-15 max reps per round
If new to GHD:
  (Set 1) Sit back 1/2 ROM and up (10 rep max);
  (Set 2) Sit back to parallel to floor and up using hard leg kick (10 rep max);
  (Set 3) Attempt no more than 10 full ROM GHD Situp, or repeat set 2.