wed, may 8

warmup
30 single unders
20 russian twist
10 thoracic spine extensions
x3

max upper
1 rep max
standard grip floor press
*15min cap

workout
50 strict pullups
*every drop off the bar
is 15 ghd situps
or weighted abmat situps

capacity
10 strict pullups
200m run
:30 plank
x5

finisher
2min puppy dog
1min twisted cross/side