Friday, 4/10

Warm-Up
4 Rounds of
5 Hanging Scap Retractions (scale up to kip swings rounds 3&4)
5 Squats
5 Band Pull Apart Complex
5 Plank to Squat
5 Jump Squats

Strength – Pull-up Baseline Test
1 x Max Unbroken Pull-ups
– Rx = Chin over bar
– Scaled = Single band (black, green or blue, pause at full extension and w/ chin over plane of bar)
– Scale Up = CTB

Met-Con
EMOM 20 Minutes (10 Rounds each)
A) 25% of Max Pull-ups
B) 10 Burpees
– scale Pull-ups to 5 Band Assisted Pull-ups or 5 Challenging Ring Rows + 5 Underhand Band Pull Aparts

Accessory
3 Rounds, NFT, of
10 Half Kneeling Band Pallof press/side
10 DB Powell Raise/side
10-15 Seated DB wrist extensions