Warm-up:
AMRAP 7:
10 Calorie Row, Bike, Ski, or 100m jog
10 Arm Circles Forward & Backward
10 A-T-Y Drills
10 Cuban Press

Workout of the Day:
RX:
Max Reps:
3:00 Max Strict Pull-ups*
3:00 Max Burpee-to-Target 6″
2:00 Max Strict Pull-ups
2:00 Max Burpee-to-Target 6″
1:00 Max Strict Pull-ups
1:00 Max Burpee-to-Target 6″

Level 2 & Level 1:
Max Reps:
3:00 Max Strict Pull-ups*
3:00 Max Burpee-to-Target
2:00 Max Strict Pull-ups
2:00 Max Burpee-to-Target
1:00 Max Strict Pull-ups
1:00 Max Burpee-to-Target

Accessory:
5 Sets:
30 Banded Good Morning
10 Weighted Glute Bridges
:30 Standing Banded Row

Stretching:
3 Sets:
10 Stiff Leg Deadlift
10 Good Morning
10 OH Lunges*
*Use PVC or Barbell

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