Warm Up
Repeat For 5 Minutes
30 Second Dead Hang
12 Band Good Morning
12 Band Shoulder Press
12 Band Rows
Strength – Push Press
3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute
WOD
10-8-6-2 Reps For Time
(7 Minute Time Cap)
COMPETITVE
Strict Pull-Ups
Deadlifts (315/220)
PERFORMANCE
Strict Band Pull-Ups
Deadlifts (255/175)
LIFESTYLE
Feet Elevated Ring Rows
Deadlifts
Stimulus Points
Heavy Weights
Maintain Form
Accessories
Every 1 Minute On The Minute X 3 Rounds
- 15 Band High Row
- 30 Seconds Hollow Hold
Cool Down & Dismissal
100m Walk
Prayer Stretch
Lying Figure Four Stretch