Friends who mash together stay loose together. That's how that saying goes, right?

 

WORKOUT OF THE DAY: 

MOVEMENT PREP: 

A. foam roll lats, 1:00/side. lax ball shoulders, 2:00/side B1. band activation series. B2. hollow hold. Release diaphragm if needed (https://www.youtube.com/watch?v=eSGSmCMcZQQ). C. 5/side KB bottoms up press, 3 sets, building.

STRENGTH:

Weighted pull-up, peak of 3.

CONDITIONING:

"Nicole"

20:00 AMRAP 400m run max reps pull-ups

score is total pull-ups

*If the format of this confuses you, think of it this way: you have 20:00 to do as many pull-ups as you possibly can. However, every time you come off the bar to break up a set, you must run 400m.