Wednesday, 6/3

Warm-Up
3 Rounds of
10 Arm Circles/direction
5 Hanging Scap Retractions
10 Band Good Mornings
5 Hips to Wall

Skill/Strength
EMOM for 12min (4x each)
A) 3-4 Ring I.Y.Ts
B) 5 Banded Scarecrows
C) 10 DB Wrist extensions

Strength – Pendlay Rows (25 Min)
Prep: 1 x 10 RDL w/ bar, then 3 x 5 Pendlay Rows
Work: 5 rounds of
5 Pendlay Rows (at sets same weight)
10 V-Ups
20 Hollow Rocks (scale to 20 hollow hold)
Rest ~1:00