Warmup

Warmup X 2: Row 250m, 5 Burpees, 16 Lunges, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Shoulder Extension Stretch w/band X 1:00 ea side

Advanced

Pullup - After warmup, 4X5 straight sets, add 2.5-5# to last week (or try smaller band)

10:00 for rounds:
25 Double Unders
7 Burpees

Foam Roll

Intermediate

Pullup - After warmup, 4X5 straight sets @ 7 RPE

8:00 for rounds:
25 Double Unders (sub 4x singles)
7 Burpees

Foam Roll

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