Tuesday, 5/19

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

1. 5 Pendlay Rows*
2. Near Max Strict Chin Ups**
3. 20 Plate Russian Twists (10/side)
4. 1:30 Rest

* 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

1. 3-4 Ring I,Y,Ts
2. 12 Pause Scap Push-ups***
3. 6 V-Ups+ 12 Hollow Rocks +6 V-Ups

*** Pause Scap push-up = elbows stay locked, emphasize hollow body position; pause with shoulder blades spread apart