WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 WEIGHTED PULLUPS / MOD: 5 BANDED PULLUPS OR RACKED BAR

WOD
5 ROUNDS FOR TIME:
9 PULLUPS (RX+ C2B) / MOD: JUMPING PULLUPS (NO BANDS, NO STRICT)
15 RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
21 SQUATS

AFTERMATH
20/15 CALS ON THE BIKE (SPRINT!)

COOL DOWN