Functional Training Warm up 4 Min 5 Cal Cardio 10 Scapula Pull Ups 6 Banded Bent Over Row 6 Banded Press 6 Banded Squats A) E90s x 5 8-12 Strict Pull Ups B) 8 Min AMRAP 10 Pull ups 10 Thrusters [Light to Moderate] 10 Bent Over Row C) 8 Min AMRAP 1-2-3-4-5-ETC Dual DB Devils Press 10-20-30-40-50-ETC Double Unders [Scaled: Single unders / Plate hops] D) EMOM x 6 1. 12-20 Barbell Curls 2. 12-20 Scull Crushers