Lower back feeling tight? Join Coach Scinju for his Mobility Class at 5:45 PM!

Strength

In 12:00
Establish 1RM Weighted Strict Pull-Up
Feet Elevated Ring Rows 3×10

FX:
Every 3:00, 4 Sets
10 Banded Strict Pull-Up
10 Ring Rows

*Score is Weight for Pull-Up OR FX

Conditioning

2 Rounds for Time:
-30/21 Calorie Row (FX: 24/18)
-40 Single Dumbbell Suitcase Reverse Lunges (50/35) (FX: 35/20) (RX+: 70/50)
-20 Chest to Bar Pull-Ups (FX: 12 Chest to Bar Pull-Ups OR Pull-Ups) (RX+: 12 Bar Muscle-Ups)
*14:00 Cap