Strength

5×3 Weighted Pull-Up *

Perform 8 sets of 3 weighted pull-ups with the same weight across all 5 sets.  The weight should be challenging but choose a weight you can hold across all 5 sets with only a couple of minutes rest. If you are working the bands perform max sets with the lightest band you can use.

*For an added challenge add a sustainable set of push-ups between sets.

WOD

AMRAP in 15 Minutes

10 Burpees
15 Kettlebell Swings 32kg/24kg
200M Run

Off Ramp WOD

AMRAP in 15 Minutes

10 Burpees
15 Kettlebell Swings 32kg/24kg
200M Run