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, add 2.5-5# to last week (or try smaller band)
Row 2000m for time, rest 1:00
Max Double Unders in 2:00

Foam Roll

Intermediate

Pullup - After warmup, 4X5 straight sets @ 7 RPE
Row 2000m for time, rest 1:00
Max Double Unders in 2:00 (sub singles divided by 4)

Foam Roll

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