Warm-up
Banded hip stretch
1/2 mile run
3 rounds:
5 Pull-ups
10 Push-ups
15 OH Squats @ 45 lbs
Strength
5×5 OH Squats @ 65lbs
Workout
1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups
Result: Pull-ups, Calories Rowed Total 144 reps
Mobility
3×30 sec – OH Stretch with bar
3×30 sec – Lying lat hang