Wednesday, 4/3
April 2, 2019
Friday, 4/5
April 4, 2019

Warm Up
3 Rounds
6 Hanging Scap Retractions
12 OH Band Pull Aparts
6 Squat to Bootstrappers
12 Band Curls
 
Pull Up Baseline
Max Strict Pull Ups in 3 Minutes
Scale to:
– Timed hold with chin over the bar
– Max strict Single Band Pull Ups
 
AMRAP 12 Minutes
6 Toes to Bar
9 DB Hang Power Cleans (M:50/40/30s, W:35/25/15s)
12 Alt DB Front Rack Lunges
15 Ab Mat Sit ups
 
4 Rounds NFT
5 Strict Ring Rows
10 DB Wrist Extension
15 Band Pull Aparts
 

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