Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Scap Pushups
10 Spider Lunges
5 Quadruped Ext & Rotation each side
Strength – Strict Chin Ups (25 Minutes)
Options are as follows:
Accessory
EMOM for 15min (5 rounds each) of
A) 5 Barbell Pendlay Rows
B) 5 DB Powell Raises each side
C) 15 Band Pull Aparts