Prehab
Recommended Warm Up (10 Minutes)
500m Row
2 Rounds:
10 Shoulder Rolls (pvc)
10 Tempo Strict Press (empty bar)(3 sec on the way down)
10 Banded Rows
MetCon
For Time:
21-18-15-12-9
Bar Facing Burpees
Toes to Bar
*Complete this with a partner for time EXCEPT you are going to alternate rounds 1:1. You do 21/21 then your partner does 21/21, back and forth down to 9/9 each. One partner working at a time. Allow 20 minutes for this!
Scaling Options:
Toes to Bar Work on maintaining your kip getting your toes as high as you can.
Strength
Strict Press (20 Minutes)
5-5-3-3-1-1
*Work up in weight each set finishing with a good heavy single for the day. Do 4 weighted strict pull ups after each set. If regular pull ups are hard enough get 4 good reps there or use a band! You can also do 1 pegboard if you have them in your gym!