Warm Up
4 Rounds
4 Hanging Scap Retraction
8 Alt Dead Bugs
4 Pillar to Plank
8 OH Band Pull parts
Strength
Every 4 minutes for 5 Rounds, complete
Max Unbroken Strict Ring Dips (scale to Bar or box)
12 Band Pull Aparts
8 Strict Knees to Elbows (scale to Hanging Knee Raises)
12 V-Ups
then
Every 4 minutes for 5 Rounds, complete
8 Strict Knees to Elbows (scale to Hanging Knee Raises)
Max Unbroken Ring Push Ups (scale to regular push ups or 5 with hands on box)
12 DB Bent Over Rows*
Max Unbroken Seated DB Press*
*Use same pair of DBs for Bent over Rows and Seated OH Presses. Choose weight that allows for 1 good Rows. Presses are seated on the floor with legs extended, may use a low box if unable to maintain posture on floor.
