DYNAMIC WARM-UP | 8:00
3 sets:
:30 jumping jacks
:30 Alternating spiderman pose
:30 hollow rocks
:30 air squats
– rest :10 between movements

Pre-workout:
5 sets for load:
3 weighted strict pull-ups

-Non-weighted options: 3 weighted negative pull-ups, 3 strict pull-ups, banded pull-ups.

RX

For time:
100 burpee pull-ups
– Pull-up bar is 12 in/ 30 cm above reach.

BEGINNER

For time:
100 jumping pull-ups
– Pull-up bar is 6 in/ 15 cm above the top of the head.

Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.