WARM UP
3x
10 Scapular pull ups
30'' Dead hang
30'' Straight plank hold
STRENGTH
A.
Every 30'' for 3' (3 sets) of:
Station 1: 10-15 Incline Push-Ups on 30″ Box or less
Station 2: 8 Hand Plank Shoulder Circles (4 reps each direction)
Followed by. . .
Every 30'' for 3' (3 sets) of:
Station 1: 20 straight Plank Shoulder Taps
Station 2: 5 Push-Up Negative @ 3sec⬇️
B.
EMOM 4' of:
Station 1: 20 Mini Pull-Ups
Station 2: 4-5Pull-Up Negatives @ 4sec⬇️
Followed by. . .
EMOM 3' (3 sets) of:
10 Seated Pull-Ups
Rest 3-5' then attempt strict pull ups in 1'
WOD
Cash in:
100 SU
21-15-9
-Deadlift
9-6-3
-Wall walks
Cash out:
75 v-ups
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