Duration: 30 minutes
Trainer: Lacee
Type: Full Video

Equipment:
x1 light kettlebell or dumbbell
pull up bar

x4 rounds:
40 seconds on, 20 seconds transition:
1. active bar hang
2. body saw
3. sideways crawl, 3-4 paces left and right
4. half kneeling triceps extensions

Bar Work:
x4-5 rounds of each:
0 pull ups: x4 active hangs (max time), resting up to two minutes after each hang
1-3 pull ups: x1 pull up, resting up to two minutes after each rep
4+ pull ups: 3/2/2/1/1 reps, resting up to two minutes after each rep