Monday, 4/18/16

Warm-Up
3 rounds
6 Spider Lunge w/reach up
12 OH Band Pull Aparts
6 Hanging Scap retractions
12 Band Curls

Strength (30 Min)
Prep: 1×2 Alt Turkish Get ups (unweighted)
Work: 6 Rounds
4 Alt Turkish Get Ups
Max Strict Tempo Chin Ups (X-1-2-1)*
Rest 90 Seconds

*Pull up explosively, pause 1 count with chin above bar height. Two count down, 1 count pause at full extension.
Scale to 2 Negatives

Finisher
EMOM 10 Minutes (5 Rounds each)
A) 6 Alt DB Snatch (30-40% bw)+ 4 DB facing Burpees
B) 6 Lateral Med ball throws/side