Back to business!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– scap retraction
– x band walk
– tgu 1/ side

FITNESS-
A. FS; 5 x 5 – rest 60 sec
B. Strict pull up variation; 10.8.6.4, rest 60-90 sec
+
2 rounds for time
25 wall balls
25 jumping pull ups
500m row

PERFORMANCE-
A. FS; 90% x 1 reps x 4 sets – rest 90-120 seconds
B. Weighted pull up; 3.2.1.3, rest 60 seconds
+
2 rounds for time
25 wall balls, 20/14#
25 pull ups – scale up to CTB pull ups
500m row

finisher work
weighted plank holds