Warm Up
3 Rounds
6 Alt T Pushups
6 Spider Lunges
6 Hanging Scap retractions
12 Band Curls
Strength (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. 2 count down, 1 count pause at full extension.
Scale to 3-5 Assisted Chin Ups on Bar in rack (heels on the ground)
5 Rounds NFT
Max Unbroken Dips (Ring, Bar, or Box, choose option that allows 8-15 w/ full ROM)
10-15 Band Face Pulls
Mobility
1 Minute OH Band Stretch/side
