Friday, 10/23

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

Strength 1
EMOM for 12min (4x each):

A) 3-4 Ring I.Y.Ts
B) 5 Banded Scarecrows
C) 15 V-Ups

Strength 2: Pendlay Rows (25 Min)
Prep:
1 x 10 RDL w/ bar; then,
2 x 5 Pendlay Rows working up in wt

Work:
5 rounds of

5 Pendlay Rows (at same weight)
Max Strict Chin-Ups*
10 Hollow Rocks (scale to :10 hollow hold)
Rest ~1:30 between rounds

*scale chin-ups to 3-5 challenging band assisted Chin-Ups