Happy Birthday to Nick S!! (Sunday)

Warm Up and Mobility

Every 90 seconds x 6 Sets
3 Front Rack Step-ups – per leg

Rest 2 minutes

Every 90 seconds x 6 Sets
10 – 12 Strict Pull-ups
+
5 Kip Swings

Rest 2 minutes

Every 90 seconds x 6 Sets
20 second Side Plank R
20 second Side Plank L
20 sec Hollow Hold

Complete 3 FR Step-ups on the L, then 3 on the R. 

Goal is to use 25 – 33% of 3 rep Max Back Squat from 2 weeks ago