THE MOBILITY
Banded Lat Stretch (1/2 Kneeling)
THE WARM-UP
Work through the following movements for 10:00
EASY Push-ups
THE STRENGTH
5-6 Rounds on a 3:00 Loop
Banded Strict Chest to Bar Pull-Ups
- Use a box to do single leg assisted if need be. If getting your chest to the bar (Fit Level) is too much of a challenge, aim for chin over bar pull-ups
:45 Machine
*only your heaviest set of 5 will be recorded for bench press
*your chest to bar are a good warm-up for the met-con. Make sure you are getting a good squeeze at the top of the chest to bar!
THE MET-CON
As Many Pull-ups As Possible in 18:00
9 Rounds 1:30 WORK/ :30 TRANSITION (18:00)
Row (this row MUST BE 0:30 or less. It is going to be hard to hang onto, but it is the stimulus we want)
In time remaining, do as many Pull-Ups as possible
