Weekly Warm-up: 5 mins Free Style Rolling

2 rounds of: 1 lap Bear Crawl 20-30 Jumping Jacks 10-15 Scapular Push-ups 10 Lateral Split Squats/side at controlled tempo

New Training Cycle - RECORD YOUR WORKOUTS THIS WEEK AS WE WILL BE RETESTING!

Part 1 Find Max # Strict pull-ups at strict tempo [3010]. Write this down!

Part 2 A1. Dumbbell Press 5 x 12-15 [3011] A2. Strict Pull-ups 5 x 6-10 [3010]

Part 3 Max Burpees in 2 minutes

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