Warm Up:

DFD Dynamic Warm-Up


Pull up bar or modified set-up


Total Body


Workout should be completed with as little rest as possible. Each number of specific exercise completed before moving to next exercise. As always, the exercises should be performed in the order listed below.

In Pt clothes…

No weight added

Priority 1: Correct Form

Priority 2: GO FAST


As Many Rounds as possible in 20:00 (record your number of complete rounds)

  • 5 Pull ups
  • 10 Push ups
  • 15 Squats
  • Repeat (as many times as possible for 20 minutes)

Your chin must cross the threshold of what you are pulling up to. Keep body tight in plank position. Palms facing away from body.


No swinging or kipping. Chin crosses above bar. Palms away from body
Chest to Ground is full range of motion
Chest up, Knees inline/tracking over toes

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