Strength: 3,3,3,3,3 (5×3) or 5,5,5,5,5 (5×5) Strict Pullups (choose bands that challenge you for 3 to 5 reps. take necessary rest between sets) (absolutely no kipping!)
Challenge: (for those who can do strict pullups with added weight) Max Weighted Pullup (absolutely no kipping!)
AMRAP 15 mins.
10 Dips
12 Squat Jumps
Building Lap
or 25 Double Unders
or 100 Single Unders
(depending on weather)
Stretch/Foam Roll