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Regular class schedule resumes tonight! See you there! [caption id="attachment_395" align="alignright" width="300" caption="Functional Fitness 204: Lift heavy. Run fast. Live well."][/caption]

3 x 5 (or max) strict pull-ups

Then:

21-, 15- and 9-rep rounds of:

Kettlebell swings

Dumbbell renegade row

5 laps

Form notes: Use as little assistance as possible for the pull-ups, and make sure you get all 5 reps. If you don’t need assistance, max out on each set. Rest about 2 minutes between sets.

On the dumbbell renegade row, maintain a rigid body position and avoid twisting when you pull the dumbbell off the floor. Pretend you have a coffee cup on your low back, and don’t spill the coffee. Left arm plus right arm equals 1 rep.