MONDAY

Jogging on spot, high knees and butt kicks.

Scorpions and Birds dogs

Calf pumps

Shoulder activations (bands on rig)

Heart Starter/Warm-up

6-minute AMRAP

· 100-meter Run OR 8/6 Calories

· Lunges steps with thoracic twists (left/right) for length of box

· 5 scapular pulls

· 5 hollows & arches

Then:

· Warm up your pull up technique for work out

Benchmark WOD

“Nicole”

AMRAP in 20 Minutes

· 400-meter Run

· Maximum Pull-ups

· Score is Pull-ups

Remembering:

· When you come off the bar you must run again

· Strategy is important