Thursday

Warm-up
20 minutes

(10 warm-up // then 5 rounds of max speed 1:00 / rest 1:00)

Weighted Pullups
5,5,4,4,3,3,2,2,1

Step-Up w/ KB in rack position
1:00 work / 1:00 rest
4 rounds

Deadlift
1:00 work / 1:00 rest
4 rounds

Max ring hold (plank)