Strength: (MAX 10 min) Strict Pull Ups!
E: 4 sets of ME weighted S-Pull-ups or 5X5 weighted (vest, DB, MB)
RX: 4 sets of ME (unassisted) S-Pull-ups or 5×5
S: 4 sets of ME (banded) S-Pull-ups or 5×5.
CF Light: AMRAP!
250 M Row
50 Jumping Jacks
50 Mountain Climbers
15 BFSU
Met Con: Ladder (20 min)!!
5-8-12-15-18-21-24…
OH Swings
E: #70/53
RX: #53/35
M: #44/25
SDHP (same weight)
DB Step Ups
20 inch Box Men and Women
RX: 35/25
M: 25/15
200 M Sprint!