“Michael Loves Nicole” by DB

30min AMRAP:

800m Run / Row or 2k Bike
50 Wallball Sit-Ups   20/14lbs   MRX 20/10lbs
50 Hip / Back Extensions
Max Rep Pull-Ups   MRX Max Reps Ring Rows

*once you come off bar/rings have to run 800m

**Score is total Pull-ups completed in 30min*

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch