Warm-up
3 sets
10 Banded Face Pulls
:10 Hollow Hold
10 Push-ups
:10 Arch Hold
then….
10 Scap Pulls
10 Beat Swings
5 Scap Pulls
5 Kipping Straight Leg Raises
Weightlifting
Weighted Pull-ups
*Build to a heavy strict weighted pullup in 5 sets
*If you cannot do a weighted strict pullup, scale to strict pullups 3-5 or banded negative pullups
Strict Pull-Ups (Bar)
Metcon
Metcon
For time:
3 Shoulder to Overhead (185/125)
3 Toes to Bar
6 Shoulder to Overhead (185/125)
6 Toes to Bar
9 Shoulder to Overhead (185/125)
9 Toes to Bar
Rest 60 seconds
12 Shoulder to Overhead (135/95)
12 Toes to Bar
15 Shoulder to Overhead (135/95)
15 Toes to Bar
18 Shoulder to Overhead (135/95)
18 Toes to Bar
Rest 60 seconds
21 Shoulder to Overhead (95/65)
21 Toes to Bar
24 Shoulder to Overhead (95/65)
24 Toes to Bar
27 Shoulder to Overhead (95/65)
27 Toes to Bar
*20 min cap
