Warm-Up
3 Rounds of
5 Squat to Boot Strapper
5 Hanging Scap Retractions
5 Hips to Wall
10 Spider Lunge
10 Band Pull Aparts
10 Supine Scorpion
Strength – Pendlay Rows (30 Min)
Prep: 1 x 10 RDL w/ bar; then, 5-3-3-3 Pendlay Rows
Work: 5 Rounds of
* at same weight all sets, unless form breaks down
** Near Max Chin Ups should be just short of failure. Scale to 2 Negatives or 5 Ring Rows
Accessory
EMOM for 12min (4 Rounds each) of
*** Pause Scap push-up = elbows stay locked, emphasize hollow body position; pause with shoulder blades spread apart