Wednesday November 15 2017

A.
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.
B.
Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike (or 200 Meter Run)
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)