Wednesday, 12/16

Warm-Up
3 Rounds of
5 Band Pull-Apart Complex
10 Band Good Mornings
5 Hips to Wall
10 Spider Lunges

Skill
EMOM for 12 Mins (4x each)

1. 3-4 Ring I-Y-T’s
2. 5 Banded Scarecrows
3. 12-15 Tube Face-Pulls

Strength – Pendlay Row (25 Mins)
Prep:
1x 10 RDL w/ bar, then 2-3x 5 Pendlay Rows

Work:
5 Rounds of
5 Pendlay Rows (at same weight)
10 V-Ups
20 Hollow Rocks (scale to 20 Secs Hollow Hold)
Rest ~1:00 in between rounds