Warm Up
3 Rounds
6 Hanging Scap retractions
12 Alt Samson Lunges
6 Alt T Pushups
12 Band Curls
Strength
Turkish Get Ups (30 Min)
Prep: 1×2 Alt Turkish Get ups (unweighted)
Work: 5 Rounds
4 Alt Turkish Get Ups
Near Max Strict Tempo Chin Ups (X-1-2-1)*
Rest 2 Minutes
*Pull up explosively, pause 1 count with chin above bar height. Two count down, 1 count pause at full extension.
Scale to 3-5 Assisted Chin Ups on Bar in rack (heels on the ground)
Accessory
3 Rounds NFT
10 DB Powell raises/side
10-15 DB Wrist extensions
1 Minute OH Band stretch/side
1 Minute Band Bully Stretch/side
