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)