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)
