Wednesday, 1/14

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Scap Push-ups
10 Spider Lunges
5 Quadruped Ext & Rotation each side

Strength – Strict Chin Ups (25 Minutes)
Options:

1. Weighted = 5-4-3-2-1 (prep w/ BW 5, 3 at light weight)
2. Strict = 6 x Near max (don’t go to failure until last round)
3. Scaled 1 = 6 x 2 Negatives (go to 5 Ring Rows if unable to control decent throughout ROM)
4. Scaled 2 = 6 x 5 Ring Rows (as challenging as possible)

Finisher
EMOM for 15min (5 Rounds each) of:
A) 8 DB Renegade Rows
B) 12 Resistance Tube Face Pulls
C) 16 Band Pull Aparts