Monday 13th December 2021

12 mins to complete:

Work up to a heavy 5 rep Back Squat (heavy for the day - no fails)

Then,

2x5, 90% of above weight

AMRAP in 12mins of:

Max Calories on any machine in 2 mins then,

2 Strict Pull-ups

15 Air Squats

4 Strict Pull-ups

15 Air Squats

6 Strict Pull-ups

15 Air Squats

8 Strict Pull-ups

15 Air Squats

10 Strict Pull-ups

15 Air Squats

(keep adding 2 reps to the strict pull-ups each round and continue until the 10 min mark)

At the 10-minute mark get back on the machine and complete as many calories as possible in the last 2mins.

Note: Max Cals from 0:00-2:00, then from 10:00-12:00. Your score is the total reps completed (calories, strict pull-ups & air squats)