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 - Work up to a set of 5 @ 7 RPE

4 rounds for time:
20 Situps
15 Burpees

Foam Roll

Intermediate

Pullup - Work up to a heavy 1 in no more than 17min

3 rounds for time:
15 Situps
10 Burpees

Foam Roll

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