Warmup
0:00 – 15:00
Dynamic Warmup
Instructor Mobility

Conditioning

15:00 – 20:00
workout explanation and movement prep

20:00 – 44:00

“Deep State”

24 Minutes EMOM (8 Rounds)

Minute 1: 5 Chin-ups
Minute 2: 10 Box Dips
Minute 3: 15 Heavy Swings

Notes:
– use a box or bench to support your feet if you want to self-assist your chin-ups
– supinated grip ring rows (double the reps) can be done in place of chin-ups
– substitute push-ups for dips if your shoulders can’t extend safely
– be mindful of keeping your spine neutral on the back-swing

Core

47:00 – 55:00

6 Minute Abs

30 seconds each exercise, back to back for 2 minutes, then rest for 1 minute (repeat for 3 rounds)
Ball Up Sit-ups
Bicycle Sit-ups
Butterfly Sit-ups
Flutter Kicks
Rest

Recovery

55:00 – 60:00

Stretch