Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles

Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Alternating Worlds Greatest Stretch X 60 Seconds

Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Sit-Ups X 10 Reps

Strength

Pull-Ups
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

12 Minute AMRAP
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

COMPETITIVE

20 Sit-Ups
15 Push-Ups
10 Pull-Ups

PERFORMANCE

15 Sit-Ups
10 Push-Ups
5 Pull-Ups or 10 Ring Rows

LIFESTYLE

15 Sit-Ups
10 Elevated Push-Ups
5 Ring Rows