-Warm Up-
2 rounds
10- Banded pull a-parts
5- Hanging lat activators
10 – shoulder openers
10 – Banded rows
:15 hollow body
:15 arch body
-Strength-
Part A)
Strict Pull-ups
5-5-5-5-5
*goal is to eventually get off the bands or work your way down to a smaller band or add weight to your last 2 sets
Part B)
EMOTM 2 x 10:00 min
3-5 modified muscle ups
*stick to a number that you can complete successfully and
*each week we will add reps
If athletes can do strict muscle ups or Banded muscle ups those will be fine
Part C)
3 sets of 10 reps
DB Lateral raises
Standing DB shoulder press
Banded last pull downs
(pvc attaches to rig with band tension)
-WOD-
AmRaP 10
Odd minutes max cals row
Even minutes max Russian Kb swings 70/53
EMOTM 5 burpees
Start with 5 burpees in minute 0:00
