Workout of the day

1) Weighted Pull-up: Build to a heavy set of 2

Move

30 Minute AMRAP:
10 Pull-ups (Or Ring Rows)
15 Abmat Sit-ups
200m Row (Or 500m Bike)
25 Skips
1 Minute Rest

2) “Harbormaster”

5 Rounds For Time:
20 Pull-ups
30 Abmat Sit-ups
400m Row
50 Double-Unders
2 Minutes Rest

Stimulus

1) Use less bands or add weight in order to find your 2RM strict pull-up (compare to your 3RM from previous weeks)

2) Looking for big sets, fast reps, and to complete each round in under 5 minutes (not considering rest). Cap at 40 minutes