Monday, 3/26
March 25, 2018
Wednesday, 3/28
March 27, 2018

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

1 Minute OH Band Stretch/side

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