Warm Up
3 Rounds
4 Hanging Scap Retractions
8 Alt Bird Dogs
4 Alt T Push Ups
8 Alt Samson Lunges
Strength (30 Min)
Prep:
1×2 Alt Turkish Get Ups (unweighted)
2×3-5 Kip Swings
Work:
5 Rounds
4 Alt Turkish Get Ups
Max Unbroken Pull Ups*
Rest 2 Minutes
*Scaling Options:
– Scale Pull Ups up to Chest to Bar for those capable of 15+ kipping Pull ups
– Scale Pull Ups down to 5 Assisted Pull Ups on Bar in rack (heels on the ground)
3 Rounds NFT
10 DB Powell raises/side
10-15 DB Wrist extensions
Mobility
1 Minute OH Band stretch/side
1 Minute Band Bully Stretch/side
