A) STRENGTH
1) Strict Pull-up: Accumulate Volume
– Rx+:(Band Resisted Pull-ups – 40 Reps)
– L3: (Bodyweight – 30 Reps)
– L2: (Partner Assisted Chin-up – 5 x 5)
– L1: (Ring Rows – 5 x 8-10)
Rest 60-90s between sets.
2) Rollback Triceps Extensions: 1/4 x 15. Rest 60s.
B) CONDITIONING
AMRAP 10
9 Bent-over Barbell Rows (95, 65)
9 T2B
9 Box Jumps with step down (24/20)
L3: (75, 55)
L2: (65, 45) (Knee Lifts)
L1: (55, 35) (Abmat Sit-ups)
Rx+ Post WOD:
Accumulate 1oo reps of:
Double DB Bent-over Rows
DB Bench Press
Barbell Curls
*Then proceed into recovery work
C) EXTRA CREDIT
Bent over Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats – 90s each
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