– PUMP –
Push & Pull
4 sets:

5-10 Weighted Strict Dips
5-10 Weighted 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 –
“row.pull.climb”
For Time:

30-24-18-12-6 of:

Calorie Row
Alternating DB Snatch @ 50/35
*3 Wall Walks after each set.

*TC: 17:00
*Female calories = 26-20-14-8-4

F: 35/20 & Wall Climb