Monday, 4/27

Warm-Up
3 Rounds
5 Hanging Scap Retractions
10 Supine Scorpions
5 Dolphin Pushups
10 Arm circles

EMOM 12 Min (4 rounds each)
A) 3 wall Walkers
B) 15 Band Pull Aparts
C) 5 Hollow Rocks +5 V Ups + 10 Flutter Kicks

Strict Press (20 Min)
Prep: 1×10 w/bar. 5-3-3
Work: 3×5 across

Finisher
5 Rounds
:30 Max Burpees
:15 Rest
:30 Max OH Hold*
:15 Rest
:30 Max Hanging Grip Traverse**
:15 rest

* Barbell from the floor, clean to OH hold with arms locked (155/135/95, W 93/83/63)
** Hanging from a Bar with overhand grip, switch one hand to chin grip, then switch second hand under, first hand back to overhand, etc. Scale Up to switching hands to higher grip position.