
Warm-Up
3 Rounds of
5 Hanging Scap Retractions
5 Dolphin Push-Ups
10 Spider Lunges
10 Scap Push-Ups
Workout (30 min time cap)
5 Rounds (NFT) of:
- Max unbroken strict Chin Ups
- 15 Tube Face Pulls
- 15 Band External Rotations (palms up)
- 10 Side Hip Bridges (each side, feet on box or ball to scale up)