09-9-2021

Warm-up

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

Mobility

PVC

Strength

Push Press
3-3-3-3
*establish a heavy 3 rep

Conditioning

20min EMOM
1) max unbroken strict banded chest to bar pull-ups
2) 30 sec dual KB front rack wall sit
3) 40 sec neutral grip DB bench press
4) 30 sec pike-ups