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, 5X5 straight sets, same # (or band) as last week

For time:

  • Row 1000m
  • Rest 1:00
  • 100 Double Unders
  • Rest 1:00
  • 50 Knees to Elbows
     

Intermediate

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

For time:

  • Row 1000m 
  • Rest 1:00
  • 100 Double Unders (sub 4x singles) 
  • Rest 1:00
  • 25 Knees to Elbows

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