Warm-up: Jog 3 Min, 2 Rounds of 15 Jumping Jacks, 16 Shoulder Touches. Dynamic Stretch
Strength: Press/Push Press
60% 4+4×1 65% 4+4×1 70 % 4+4×1
WOD: NICOLE
20 Min. AMRAP
Run/Row 400m.
Max Pull-ups/15 Band PU/20 Jumping PU
When you come off the bar on max pull-ups you take off running or rowing.
4 laps around the building = 400m.
Icing: Hamstring Mobilty