A) Every :90 for 12 minutes (8 sets)
Jerk with 2 second pause in receiving position
Set 1 @ 70%
Set 2 @ 75%
Set 3-4 @ 80%
Set 5-6: @ 85%
Set 7-8: @ 88-90%
B) Every 2 minutes for 12 minutes:
Run 150m
Max pullups in remaining time
Record total pullups completed.
Mobility:
2 minute dbl lax ball to t-spine
1 minute lat roll w/ foam roller
