Wednesday, 9/9

3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Pushups
10 Supine Scorpion

EMOM 24 (8 rounds each)

1. A)½ Max Strict Pull Ups*
2. B)         5 DB Renegade Rows**
3. C)        5 Hollow Rocks+ 10 V-Ups+5 Hollow Rocks

3 rounds
10 Single Arm DB Rows each arm (AHAP)
20 windshield Wipers
20 Band Pull Aparts

Perform Rows as heavy possible, then immediately do Windshield Wipers, and finish with Pull Aparts. Rest 1;30-2:00 between sets.

* Scale to 2 Negatives or 5 challenging ring Rows
**1 Rep = 1 Pushup+1 Row (L)+ 1 Pushup+ 1 Row (R)