Thursday, 5/12

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 OH Band Pull Aparts
5 Rolling Split Straddles
10 Supine Scorpion

then,

1 min OH Band Stretch

Workout
EMOM for 20 Min (5x each)

A) 3-5 Kip Swings + 2 Negatives (scale up to 2 Strict Pull-ups + 3-5 Kipping Pull-ups /OR/ 3 Strict Pull-ups + Max unbroken Butterfly Pull-ups)
B) 10 Supinated Grip Band Pull Aparts
C) 30/50 Double Unders (scale to 15 Mountain Climbers+50 Single skips)
D) 15 Hollow Rocks

Accessory
3 Rounds, NFT, of
8-10 Landmine Rows/side
10-15 DB Wrist Extension