Monday, 5/3
May 2, 2021
Wednesday, 5/5
May 4, 2021

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Squat to Bootstrappers
6 Rev Hand Spider Lunges
6 Alt T Push Ups

Strict Pull Up Baseline Test

(7 Minutes total)

2×10 OH Band Pull-Aparts+ 10 Band Curls
1-2x 2-3 Pull ups (for those w/ multiple reps, use band if not)

1 set of max unbroken Strict Pull Ups.  If unable to do one, test with a band.


Push Press (20 Minutes)

Prep:1×5 Strict Press w/bar, Push Press 3×5 working up
Work: 4×6 at same weight, follow each set with 25 Band Pull-Aparts

Met Con

10 Rounds for Time (15 Min Cap)
10 Push Ups
10 Alt DB Snatch (50/35, RX+70/50)

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