07-13-2021

Warm-up

500m row
2 rounds
15 ring rows
50′ single arm overhead carry
2 rounds
10 scap pull-ups
3-5 banded strict chest to bar pull-ups

Mobility

PVC
1min LAT foam roll (es)

Strength

Pull-ups (strict): Max reps
10min to establish a max effort set of
     unbroken strict pull-ups

Conditioning

3 rounds
20 cal row / 200m run
20 American KB swings (53/35)
20 wall balls (20/14)
20 American KB swings (53/35)
20 cal row / 200m run