Warm Up
3 Rounds
6 Alt T Push Ups
6 Scap Push Ups
6 Hanging Scap Retraction
6 Band Pull Aparts
“Lynne”(35 Min)
Prep:
4×5 Bench Press working up
After each bench set alternate between 10 OH Band Pull Aparts and 10 Band Curls
Work:
5 Rounds
Max Reps Bench Press bodyweight
Max unbroken Strict Chin Ups
Move relatively directly from Bench Press to Chin Ups. 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)
Met Con
5 Rounds for time (15 Min Cap)
5 Single DB Push Press (L)
10 Plate Russian Twists
15 Double Unders
5 Single DB Push Press (R)
10 Burpees
15 Double Unders
