Wednesday, October 5th, 2022

3 rounds

60 seconds cardio of choice
30 second lying leg raises
30 seconds scap pull-ups
30 seconds band pull aparts
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks

Every 2 minutes on the minutes x 5 rounds

Pendlay Row x 9 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 8 reps last week

Competitive:
3 rounds
As many reps as possible in 3 minutes
8 pull-ups
8 burpee box jump overs
REST 3 MIN

Performance:
3 rounds
As many reps as possible in 3 minutes
8 jumping pull-ups
8 burpee box jump or step overs
REST 3 MIN

Lifestyle:
3 rounds
As many reps as possible in 3 minutes
8 ring rows
8 burpee to box, box step overs
REST 3 MIN