Warm Up
3 Rounds
5 Scap Push Ups
10 OH Band Pull Aparts
5 Push Ups
10 Spider Lunges
5 Hanging Scap Retractions
“Lynne”
Prep:
3-4×5 Bench Press working up + 3-5 Kip Swings
Work*:
5 Rounds
Max Reps Bench Press bodyweight
Max unbroken Strict Pull Ups
Move relatively directly from BP to PU. Rest~3:00 between rounds
*Scaling Options:
– Scale Bench Press to 1/3, ½ or 2/3 bw (ideally allows for 8-12 reps in first set)
– Scale Pull ups to Single Band assisted, 2 negatives or 5-8 challenging Ring Rows
