March 5

Crossfit:
Bench 3/4 Body Weight for max reps
Max Pullups
4 Rounds

Starting with 5 pullups for the first minute increase by 5 pullups each minute until failure

Fitness:
Upper body exercises with sets of 21-15-9
Cardio
Take your hr every 5 mins

Athlete Workout:
Dumbell Bench 8-8-4-4
Pullups 2x Fail
Upright Row 3x 8
Jump Shrugs 4x 5
Plate Raises 3x 8
Tricep Pushups 3x Fail
Incline Curls 3x 8