| Complete 6 Rounds: |
| 5X- Pull-up |
| 10X- Ceiling Touch |
| 5X- BB Reverse Grip Bent-over Row (155/125) |
| 10X- Declined Leg Raise |
| 5X- TRX High Row |
| 10X- V-situp |
| Bike 600M or Row 400M |
| Complete 6 Rounds: |
| 5X- Pull-up |
| 10X- Ceiling Touch |
| 5X- BB Reverse Grip Bent-over Row (155/125) |
| 10X- Declined Leg Raise |
| 5X- TRX High Row |
| 10X- V-situp |
| Bike 600M or Row 400M |
