-Warm Up-


2 rounds


10 shoulder openers

5 hip down push ups

8 median nerve floss

10 plate hops

20 sec supinated hang


-Strength-


4 sets


Strict pull-ups


8-10 reps (add weight if possible)


*can modify to banded pull-ups with the band attached across the j-hooks or supinated inverted rows


Super set with


Lat pull downs


https://youtu.be/1dK4TrcMzj0


(10-12 reps)




-WOD-


15 minute cap


5 RFT


20 KB swings 53/35

15 abmat sit-ups

10 box jumps 24/20 (no rebounding)