Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Wrist Rolls X 30 Seconds
Alternating Lunge and Twist X 30 Seconds
Cat Cow X 30 Seconds
Quadriped Hip Circles X 30 Seconds
Scap Push-Ups X 30 Seconds
Scap Pull-Ups X 30 Seconds

Movement Prep
Ring Rows
Negative Pull Up
Pull Up or Scale
Deadlift X 3 Sets X 8-6-4 (Increase Weight Each Round to About the Starting Weight of the Workout.)
1-2 Minutes of Echo Bike (Slowly Increase Intensity to a Moderate Pace.)

Strength

Bench Press

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

Pull Ups

Every 2:15 on the Minute X 3 Sets
80% of Max Reps

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

WOD

5 Rounds ~ For Time

COMPETITIVE

7 Pull Ups
20/15 Cals Echo Bike

Before Each Round Perform
5-4-3-2-1
Deadlift @ 225-245-265-285-305 / 155-165-175-185-195

PERFORMANCE

7 Jumping Pull UPS
17/12 Cals Echo Bike

Before Each Round Perform
5-4-3-2-1
Deadlift @ 135-155-175-195-215 / 95-105-115-125-135

LIFESTYLE

7 Ring Rows
14/10 Echo Bike

Before Each Round Perform
5-4-3-2-1
Deadlift @ 45-65-85-105-115 / 35-45-55-65-75

Stimulus: This Is a Posterior Chain Strength and Cardio Workout. You Should Be Pacing the Pull up and Bikes So You Have Enough Energy to Go Right to Your Deadlift and Maintain Good Form After the First Round.