Warm up

3 rounds:

5 pullups / ring rows

10 KB goblet squats

15 banded good mornings

Deadlift

5×10 at 60% for speed

Nicole

20 min AMRAP:

400m run

max UB pullups **

** every time you come off the rig, start another 400m run

Scaling: Scale to a pullup option that enables you to do 15-20 pullups at once

EVF360

Part A

4 rounds, 1 min per station, for max reps/hold:

DB bench presses 50/35 lbs

Plank hold

Weighted glute bridges

rest

Part B

20 min AMRAP:

400m run

max UB pullups **

** every time you come off the rig, start another 400m run

Scaling: Scale to a pullup option that enables you to do 15-20 pullups at once

If scaling to ring rows, same concept, but adjust your stance so that the ring rows ar challenging