Thursday, 5/7

Warm-Up
3 Rounds of
10 Jumping Jack Complex
5 Hanging Scap Retractions
10 Supine Scorpion
5 Dolphin Push-ups

Workout
EMOM for 24min (6 rounds each)

1. 50% of Max Strict Chin Ups*
2. 10 Box Jump Overs
3. 5 DB Renegade Rows**
4. 5 Hollow Rocks + 10 V-Ups + 5 Hollow Rocks

* Scale to 2 Negatives or 5 challenging Ring Rows
**1 Rep = 1 Push-up + 1 DB Row (L) + 1 Push-up + 1 DB Row (R)

Accessory
3 rounds of
10 Single Arm DB Rows each arm (AHAP)
20 Windshield Wipers
10 Straight Arm Band Pull-downs

– Perform Rows as heavy possible, then immediately do Windshield Wipers, and finish with Pull Downs. Rest 90-120sec between sets.