Individual warm-up
300m row
5 inchworm walk outs
30 arm circles
10 lunges
10 leg hugs

Group warm-up
5 world's greatest stretch
10 PVC good mornings
10 legs swings
:30 couch stretch
20 lat pull downs
10 russian baby makers
20 monster walks

5 sets:
Front rack alternating reverse lunges x 6-8 reps each leg
Weighted or Strict pull-ups x 3-5 reps
-rest 2 minutes between sets-
*If you are unable to peform a strict pull-up try the below skill progressions:
1. work 3-5 jump to chin over the bar, hold 3 seconds and slowly lower 3 seconds. Add in a partial pull-up if you can before lowering all the way down.
2. 3-5 band assisted pull-ups as strict as possible. Pull up, pause at the top and slowly lower back down.
3. 5-7 challenging ring rows, slow pull-up, pause at the chest, slowly lower down

For time:
50 double unders
20 front squats 95/65
10 toes to bar
40 double unders
10 front squats 115/75
10 toes to bar
30 double unders
5 front squats135/95
10 toes to bar