Foam Roll Lats – 1 minute each side, Banded Hamstring Stretch – 1 minute each side.
3 Rounds of 10 Scap Push-ups, 10 Banded Rows, 20 sec Hollow Hold, 100m Run.
EMOM 10 – 2 to 4 Strict/Weighted/Banded Pullups or 7-10 Ring Rows (No more than 6 on rig at one time)
“T2B Nicole” AMRAP 20 of 400m Run & Max T2B
T2B => V-Ups or Reverse Crunches w/ Heavy KB/DB
On Pull ups pick a weight and number you can maintain for 10 rounds. Maximize your early rounds of T2B, Push on the runs to get more time on the bar/floor.