WU
30”/ 15” x12
-Machine
-PVC rotation
-Dead-hang to scapular pulls
-Hollow hold with pvc pull-down
STRENGTH
Progression to strict pull ups:(Beginners)
4x
-3 Negative pull ups (3” Hold at the top)
-5 Low bar pull ups
-6 Barbell biceps curls
-6 Push ups(10” hold at the bottom)
Progression to kipping pull ups
4x
-3 banded negative pull ups
-3 Kipping Arch to hollow (Box )
-6 Hollow to banded pull down
-6 push ups (10” Hold at the bottom)
WOD
Every 6’/ 1’ x3
-30 CAL Row
-20 CAL Ski
-10 Shuttle Run
*Remaining time:
-Max Hollow rocks
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