12.21.2017

Warm up:

600m row, then

3x :
10 scap pull ups
10 scap push ups
10 alternating bird dogs

Mobility:

Lat stretch on rig 3x 30 (L+R)

Kettlebell calf stretch 3x 30 (L+R)

Strength:

Strict pull up; 4 – 4 – 4 – 4 – 4 – 4 .. (building, weighted if possible, minimum 6 sets)

Conditioning:

12 Hand release push ups
8 Alternating pistols
12 Toes to bar

OR

4 muscle ups
8 Alternating pistols
12 GHD sit ups

Recovery:

Banded overhead distraction 2:00/