Thursday, May 15

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Alt T Push-Ups
15 Band Good Mornings

Mobility
1 minute OverHead Band Stretch/side
1 minute Band Resisted Straight Leg Hamstring Stretch/side (first position in band HS series)

Workout
EMOM 21 (7 Rounds each)
A) Strict Chin-Ups (1/3 max unbroken PR*)
B) 10 Heavy Russian KB Swing **
C) 10 Spider Planks (5 per side)

*Those with strict chin/PUs should aim for 1/3 of their PR and try to maintain for 7 rounds (ie PR of 15= 5 chins per round)
Anyone w/ PR under 5 should do 2 reps total, either 1 chin +1 negative, or 2 negatives

** May scale swings up to Double KB only if single KB of weight is not available (so no double 16s if 32 or 40 kg is available)

Assistance
3 rounds NFT
10-15 Single Arm KB/DB Rows
20 Windshield Wipers (10 per side)***

*** May scale up to 10 Hanging windshield wipers (5 per side)