Warm Up
4 Rounds
4 Band Scarecrow
8 Scap Push Ups
4 Hanging Scap Retraction
8 Alt Dead Bugs
Work
Every 4 minutes for 4 Rounds, complete:
– Max Unbroken Ring Push Ups (scale to regular push ups or 5 with hands on box)
– 8 Strict Knees to Elbows (scale to Hanging Knee Raises)
– Max Unbroken Seated DB Press*
– 8 Supinated Grip Bent Over Rows
then,
Every 4 minutes for 4 Rounds, complete:
– Max Unbroken Strict Ring Dips (scale to Bar or box)
– 16 V-Ups
– Max Strict Chin ups (scale to 3-5 Chin Up grip rows on bar in rack)
– 16 Band Pull Aparts
