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 # to last week (or try smaller band)

4 Rounds For Time:
25 Situps
15 Pushups
5 Burpee Pullups

Foam Roll

Intermediate

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

3 Rounds For Time:
20 Situps
10 Pushups
5 Burpees

Foam Roll

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