Thursday, 6/16

Warm-Up
3 Rounds
5 Hanging Scap Retractions
10 OH Band Pull-Aparts
5 Dolphin Push-Ups
10 Band Curls

Strength – Weighted Strict Chin-Ups (25 mins)
Prep:
2 x 3 unweighted strict chin-ups

Work:
3-3-2-2-1-1-1;

then,

2 x max rep unweighted strict chin-ups

Scaling options:
A) Unweighted chin-ups: 8 sets of max unweighted strict chin-ups
B) Negatives: 8 sets of 2 negatives + 5 supinated band pull-aparts (rest 2 minutes between sets)
C) Ring rows: 8 sets of 5 ring rows + 5 supinated band pull-aparts (rest 2 minutes between sets)

Accessory
4 Rounds, NFT, of:
3 Ring I-Y-Ts
15 DB Wrist Extensions