Hawaii

Warm Up
Mobility
Dynamic Flexbility

Workout Preparation
Warm Up Sets of Front Squats
Adding Wt. and Finding a Heavy 3-5 Rep

Workout "Hawaii"
7 Rounds of:
5 - Front Squats 
5 - Strict Pull-Ups
30 - Seconds of All Out Effort of: 
          Pick 1 or Alternate a Pick of 2:
          Air-dyne Bike, Rower, Treadmill, Ski-Erg, Jump Rope (Double Unders), Burpees

Workout Notes:
Resting Between Rounds:
        Level-  Beast Mode (Non-STOP or as little as possible)
        Level-  Bad Ass - 30 Seconds per Round 
        Level-  I want to Sweat - 1 min per Round 
        Level-  Mobility & Flexibility Focus -  2 minutes per Round 

"Kill the Bear" Option
1.  Add Wt. Vest to Pull-Ups and do Failure Sets instead of 5 reps.
2.  Do Air-dyne or Ski-Erg ONLY

Cool-Down
Mobility & Flexibility

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