06-10-2021

Warm-up

500m row
2 rounds
10 banded good mornings
10 scap pull-ups
30sec side plank hold (each side)
2 rounds
10 RDL with empty barbell
5 strict pull-ups
20 plank shoulder taps
2 rounds
5 pull-ups
5 sumo deadlift high-pulls w/ empty barbell
5 GHD

Mobility

PVC
1min banded lat stretch (each side)

Skill work

10min
muscle-ups/pull-up progression

Conditioning

For time, partition as needed
50 pull-ups
100 sumo deadlift highpulls (95/65, 75/55)
150 GHD (abmat situps)