-Warm Up-


2 rounds


10- Banded pull a-parts

5- Hanging lat activators

10 - shoulder openers

10 - Banded rows

:15 hollow body

:15 arch body



-Strength-


Part A)


Strict Pull-ups


5-5-5-5-5


*goal is to eventually get off the bands or work your way down to a smaller band or add weight to your last 2 sets


Part B)


EMOTM 2 x 10:00 min


3-5 modified muscle ups


*stick to a number that you can complete successfully and

*each week we will add reps


If athletes can do strict muscle ups or Banded muscle ups those will be fine


Part C)


3 sets of 10 reps


DB Lateral raises

Standing DB shoulder press

Banded last pull downs

(pvc attaches to rig with band tension)



-WOD-



AmRaP 10


Odd minutes max cals row

Even minutes max Russian Kb swings 70/53


EMOTM 5 burpees


Start with 5 burpees in minute 0:00