Tik Tok


Tik Tok

Auxiliary Core: 3 rounds for quality

30 second tuck out kicks

30 second wall sit

30 second handstand hold or plank

30 second hollow rock

30 second rest


Every 2-mins for 8 Rounds

Bench Press: 5 reps @ 65-75% (light, just want volume)

Strict Pull-ups/Inverted rows/Ring Rows: Pick a no. and stick with it


12-minute AMRAP

20 DL

200m Run

10 Pull-ups


L1: 135/95,  CTB

L2: 115/85, Pull-ups

L3: 95/65, Assisted or non-assisted pullups

L4: KB DL, Ring Rows