

Warm up:TabataResistance band pull downBox step upsBarbell good morningsStrength:10 minutes EMOM of weighted Pull ups (2-5Kg/10-16Kg)3-4-5-6-7-6-5-4-3-2Hero workout TK:
Max rounds in 20 minutes 8x Strict Pull-ups 8x Box jumps (36 inch) 12x KB swings (72#)
Postworkout:
6 min. EMOM
Double unders
Women: 30-40
Men: 60-100
Venda: 100-120 ;-)