Wednesday, 4/4
April 3, 2018
Friday, 4/6
April 5, 2018

Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Alt Dead Bugs
5 Quadruped Ext& Rotation/side
10 Band Curls

Strength
Weighted Chin Ups (25 min)
Prep: 2×3 Strict Chin ups*
Work: 3-3-3-2-2-2 working up

*Scale to 6x 2-4 Strict Chin Ups or 6×1-2 Negatives

3 Rounds NFT
5 Toe in Ring Pike Ups
10-15 DB Wrist Extensions
20 Band Pull Aparts
30 Plate Russian Twists (15/side)

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