Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Alt T Push Ups
6 Squat to Bootstrappers
6 Dolphin Push Ups
Work
Prep:
1×5 Kip Swings+5 DB Push Press (light)
1×5 Kip Swings+ 5 Russian KB Swings (light)
1×5 Kip Swings+5 DB Push Press (working weight)
1×5 Pull Ups (or scaled option)+ 5 OH KB Swings (working weight)
6 Rounds
:30 Max Reps/ :30 Rest
Pull Ups
DB Push Press M:50/40/30, W: 35/25/15)
V Ups
KB Swing (M:32/24/20, W:20/16/12)
Push Ups
Mobility
1 Min Standing Pec stretch/ side
1 Min OH Band stretch/ side
Scale Pull Ups to Band Assisted or Ring Rows
