Mobility/Activation: 3 rounds of
- 15s hollow body hang
- 10 scap pull ups
- 5 ring rows
Strength: Intro to Strict Pull Ups
10:00 to build confidence and practice technique for the pull up. If you can perform strict pull ups do 3 sub max sets and alternate with sets of 30 underhand band pull aparts. If you cannot do a bodyweight strict pull up find the amount of band assistance necessary to perform 3 chin over bar reps.
20 Min EMOM
Tuck Jumps (knees above hips)
F: 45/35, 20/15
P: 75/55, 30/20
C: 95/65, 35/30
Accumulate AMRAP for each movement and keep total reps per round. PP should be light enough for everyone to get at least 20 reps first time through.