CoreFit
A. Pull-ups with bands. 3 reps x 5 sets. Rest 2 mins between. Use least band assistance as possible to achieve 3 unbroken reps.
+
20 minute AMRAP
20 thrusters
20 sit-ups
20 burpees
CrossFit:
"Sage"
20 minute AMRAP
20 Thrusters 135#/95# - scaling will be provided but these will be HEAVY thrusters for all.
20 chin-ups - chin over the bar every rep!
20 burpees
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