-Warm Up-
2 rounds
10 shoulder openers
5 hip down push ups
8 median nerve floss
10 plate hops
20 sec supinated hang
-Strength-
4 sets
Strict pull-ups
8-10 reps (add weight if possible)
*can modify to banded pull-ups with the band attached across the j-hooks or supinated inverted rows
Super set with
Lat pull downs
(10-12 reps)
-WOD-
15 minute cap
5 RFT
20 KB swings 53/35
15 abmat sit-ups
10 box jumps 24/20 (no rebounding)
