3 Sets, For Quality
1:00 minute Cardio Choice
10 Alternating Cossack Squats
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows 3 second pull/3 second decent
:20/:20 second Single Leg Glute Bridge Hold

Workout explanation and scaling options
This workout will be as tough as you make it. Scale the strict pull ups with a band or toenail push ups, or a combo of strict then adding a band to get those last few reps. no kipping today. Pull up number decreases each round. Push hard on the machine for max intensity in this workout or back off a little bit a try to cruise through each round at a controlled heart rate.

6 Sets
3:00 minute AMRAP
*Strict Pull-Ups
50ft (15m) Dual Dumbbell Front Rack Walking Lunges 50/35lb
-Max Calorie Machine (bike, ski or row, stay on the same machine the whole time because you will be trying to increase your cals each time as the pull up number decreases)
Rest 1:30 between sets

Strict Pull-Ups
Round 1: 18/12
Round 2: 15/10
Round 3: 12/8
Round 4: 9/6
Round 5: 6/4
Round 6: 3/2
Machine Scales: Choose any today

Strict Pull-Ups:- lets stay on bands or toenail pull ups today to help with strict movement.

• Initiate the pull-up with lats and shoulder blade movement, avoiding starting the movement at the elbow.
• Scale: Consider scaling to strict banded pull-ups or toenail spot pull-ups.

Extra work
3 super sets
20 alternating arm db curls
10 skull crushers with ez curl bar straight into
20 close grip benchpress with the same ez curl bar