Workout of the day

1) Every 4 Minutes x 5 Rounds:
5 Weighted Strict Pull-ups (building)
5 Strict Presses @ 60-65% with 5s eccentric (lowering)

Move

15 Minute AMRAP:
Max Calorie Echo Bike

Every Minute Starting at 0:00 do 5 Goblet Squats

2) “Great Balls Of Fire”

15 Minute AMRAP:
Max Calorie Echo Bike

Every Minute starting at 0:00 do 10 Wallballs @ 20/14

Stimulus

1) Build to a heavy set of strict weighted pull-ups while maintaining the same strict press weight. Perform both movements in the 3 minute window, rest the remainder, repeat for five rounds. Press up quickly and slowly lower for presses. No tempo for pull-ups

2) Get as many calories in on the echo bike as you can. Each minute starts with 10 wallball shots as an “interruption”