Pull and some more pull
Warm-up
A. HRactivation
Tabata @increasing intensity as the time goes Alternating
– Burpees
– Dynamic high knees
B. Mobility
T-spine mobilization
PNF banded lat stretch
2 sets of 10 reps/arm
– Hold each contraction for 10 seconds – Hold each stretch for 5-10 seconds
C. Specific
2 rounds
10 seconds Ring row hold *at the top 7 Prove PVC pulls on floor
7 Banded overhead squat
7 Prone PVC press on floor
Tabata @increasing intensity as the time goes Alternating
– Burpees
– Dynamic high knees
B. Mobility
T-spine mobilization
PNF banded lat stretch
2 sets of 10 reps/arm
– Hold each contraction for 10 seconds – Hold each stretch for 5-10 seconds
C. Specific
2 rounds
10 seconds Ring row hold *at the top 7 Prove PVC pulls on floor
7 Banded overhead squat
7 Prone PVC press on floor
Pull-ups (Max reps)
Metcon (AMRAP – Reps)
EMOM 18
1- 200 run/row/bike
2- max reps OHS @ 135/95
3- Rest
1- 200 run/row/bike
2- max reps OHS @ 135/95
3- Rest
Finisher
Metcon
5 sets
Max reps strict HSPU
Max rep strict HSPU lock outs
Rest minimum 3 minutes between sets, max 4
Max reps strict HSPU
Max rep strict HSPU lock outs
Rest minimum 3 minutes between sets, max 4
Bent over M-T-Y 3 x 10 reps
DB Bench Press, inclined
5 x 6 @ as heavy as you can
5 sets
3 Heavy RDL
6 russian step ups/leg @ double KB front rack
Kneeling hip extension into box jump 4×5
TTB
10 x 10
Max rep strict C2B pull ups Max elevated ring rows
Rest minimum 3 minutes between sets, max 4