MONDAY

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