Workout of the Day

a) mobility & warm up 5min
line drills

b) strict weighted pull up 10min
build to a 5 rep max

c) conditioning 22min
for time
400m run

4 rounds
5 db front squats 22.5/15kg
5 strict pull ups

400m run

3 rounds
5 db front squats 22.5/15kg
5 strict pull ups

400m run

2 rounds
5 db front squats 22.5/15kg
5 strict pull ups

400m run

1 rounds
5 db front squats 22.5/15kg
5 strict pull ups