Monday, 7/12

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Spider Lunges

6 Alt T Push Ups

12 Alt Samson Lunges

Prep (6 Minutes)

:20 Bike (easy)+10 OH Band Pull Aparts

:20 Bike (moderate)+10 PVC Dislocates

:20 Bike (hard)+10 OH Band Pull Aparts

:20 Bike (full sprint)+5 Dips

EMOM 18 (6 rounds each)

A) Strict Pull Ups*

B) Bike 15/10 Cals

C) 5-8 Ring Dips

Met Con

AMRAP 12 Minutes

12 Single DB Step Ups

18 Single DB Hang Clean and Jerk (9/side- 50/35, RX+70/50)

12 Push Ups

Scale Ring Dips to Dip bars, Boxes or Benches

Scale up to Pause Ring Dips

*Pull Up Progression

Zero: 5 Seated Pull Ups on bar in rack

1-4: 6-10 Band Assisted Strict Pull ups

5-9: 6-8 Strict Pull Ups (1-2 sets, doesn’t have to be unbroken)

10+: 3-5 Weighted Pull Ups