Warm Up : (10 Minutes)
2-3 Sets of:
5 Bent-Over Rows
5 Yoga Push-ups
5 Push Press
10 Band Pushdowns
10 Band Pull-aparts
Rest as needed. Go through at a slow
pace.
Mobility : (5 Minutes)
Wall Slides x 20 reps + Banded Lat
Stretch x 1:00 ea. side
Strength : (20 Minutes)
Close Grip Chin-ups:
5 x 5. Rest 90s
Options:
– Partner Assisted
– Bodyweight
– Add additional weight.
– Supinated Grip
– All 5 sets should be “work” sets so
peform 2-3 warm-up sets.
Metcon : (20 Minutes)
AMRAP 20:
Row 500 Meters
15 SDHP (53, 35)
15 Box Jumps w. step down (24, 20)
Rx+:(Add in 3/2 Ring Muscle-ups per
round in addition to the other 3
movements)
Accessory : (5 Minutes)
DB California Presses: 3 x 15. Rest 30s.