General Warm-Up
Three sets of:
15 Banded Face Pulls
5 Kettlebell Windmills (each arm)
20 Plank Shoulder Taps
10 Tempo Deadbugs @ 1111 (5/side)
A)
Three sets of:
8-10 Single Arm Dumbbell Presses (each arm)
Rest 30 seconds
30 Second Pallof Hold (each side)
Rest as needed
B)
Every 3 minutes, for 15 minutes (5 sets of):
10 Dumbbell Bench Press (50/35lbs)
10 Strict Pull-Ups or 15 Dynamic Chest to Bar Pull-Ups
200 Meter Run OR 10/7 Calorie Row/Ski
Goal = < 2:30/Set
Rx+ Loading/Movements:
70/50lbs
8 Bar Muscle Ups or 6 Ring Muscle Ups
*Use bands to go unbroken on the strict pull-ups.