-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)
12 minutes
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 sets
Part B)
EMOTM x 10:00 min
Even minutes – 3-5 modified muscle ups
*stick to a number that you can complete successfully each week add a rep
Odd minutes – :15 second ring support
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-
For Time:
12 minute cap
500m row for time
Immediately into
21/15/9
Ring dips
HsPu
Immediately into
500m Row for time
