FIRST:
3-5 minutes jog, row or aidryne
THEN:
3 rounds of...(Lower body emphasis)
5 wall squats
10 squats
20 lunges
3 rounds of...(Upper body emphasis)
10 PVC pass throughs
5 pull-ups
10 push-ups
15 kettlebell swings (very light)
THEN:
5 minutes of dynamic stretching.
BURNER
4 Rounds of…
300m Row/Run
25 Thruster 95lb
25 Burpee
Rest 1 minute
~Rest 10 minutes~
PULL-UPS
[Max Effort] As many strict pull-ups as possible, then...
In as few sets as possible, 95 pull-ups
Rest as needed between sets.
Do assisted pull-ups if needed.