PUMP
Push & Pull
4 sets:

5-10 Weighted Strict Ring Dips
5-10 Weighted Wide Grip Strict Pull-ups

*Rest 1:30 in between sets.
*Modify reps as needed but keep it strict. Use bands if necessary and choose more volume.

WORKOUT OF THE DAY
“always moving”
3 Rounds For Time:

500 Meter Run
40 AbMat Sit-ups 
30 Alternating DB Snatch @ 50/35

*DB = a weight that allows you to complete in 2 sets each time.
*TC: 16:00

F: 35/20
P: As Written
E: GHDs