03/30/2021

Warm-up
Warm-Up:
3 Rounds x
3 Inch Worm
5 Push Ups
7 Ring Rows
+
4-5 min x Dynamic Should Mobility w/ PVC pipe
+
5-10 min x Pull Up skill work
Metcon (Time)
For Time:
Rx+
21-15-9
Shoulder to Overhead @ 135/95
C2B Pull Up

Rx:
21-15-9
Shoulder to Overhead @ 115/75
Pull Up

Scaled:
Shoulder to Overhead @ 95/65
Sumo Deadlift High Pill @ 95/65

Metcon
Strength:
Primary – Deadlift
4 sets x 6-8 reps, medium to heavy weight

Secondary – Strict Pull Up
4 sets x 8-15 reps, go chest to bar for as many reps as you can, make sure to assist for at least 8 quality reps
– between sets, do 10-15 heavy weighted Pike Crunch

Tertiary – Horizontal Pullling and Abs
4 sets x
8-12 Bentover Row
10-15 Evil Wheel

4 sets x
10-12 Single Arm Bench Row
10-15 Hanging Leg Raise

4 sets x
12-15 High-Angle DB Flye
1 min Gymnastics Plank