Workout of the day

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

Move

2 Minutes of Running Or Biking
30-45s Of Burpees And Ring Rows
*Alternate Rounds w/ Burpees + Ring Rows

2) “Niclovis”

Every 3 Mins x 10 Rounds:
400m Run
Max Burpee Pull-ups

Stimulus

1) Done with a supinated grip (palms facing towards you), build to a weighted pull-up or de-band until you’re at a 2RM. Follow strict standards here; dead hang in the bottom, no swinging or kicking in the middle, chin reaches bar at the top

2) 30 minutes of fun: Modify distance on run to complete under 2 minutes consistently, burpee pull-ups can be done as burpee + step-up into jumping pull-up (pull-up bar should be ~6” above head for jumping pull-ups). Can also be burpee + kipping pull-up. Move at a steady speed on burpees or else you will not feel like you’re getting much rest :)