3-5 minutes of workout prep
wall squats x 10
TGU x 3/side
scap pull ups x 10
x-band walk x 10/sidE

PERFORMANCE
A Back Squat – take up to a heavy single for the day
50-55% x 3 reps
55-65%x3 reps
65-75% x 1-2 reps
75-85%x1 reps
85-95%x1 rep
Heavy Single
B. Strict pull up – as many reps as possible in 1 set
+
9 minute amrap
10 double kb front rack walking lunge steps
10 ctB pull ups

Cool Down
bench OH stretch x 60 sec.
partner OH stretch x 60 sec.
wall stretch x 45 sec. per leg