5 sets:
5 Strict pullup
10 goblet squats @ 32×1
AMRAP 12
1 Devils press
2 Burpee pullup
3 Air squat
4 Step back lunges
5 DB C&J
12 Calories
5 sets:
5 Strict pullup
10 goblet squats @ 32×1
AMRAP 12
1 Devils press
2 Burpee pullup
3 Air squat
4 Step back lunges
5 DB C&J
12 Calories
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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