Warm Up
Skipping + Dynamic upper body rotations, activations and stretches
Warm-up/Review: Strict press + strict pull-ups
4 alternating sets, starting a set every 2 minutes, of:
A1. Shoulder Press
Set 1 – 15 reps
Set 2 – 12 reps
Set 3 – 10 reps
Set 4 – 10 reps
Start light and build as needed
A2. Max Strict Pull-Ups
Don’t go to failure on the first few sets, try to get the most reps possible across the 4 sets.
Scale to banded pull-ups to get 6-8+ reps each set ideally.
B. Houston, we have a problem
Houston, we have a problem
Complete 5 rounds for time:
100 – 80 – 60 – 40 – 20: Doubleunders
50 – 40 – 30 – 20 – 10: Hang dumbbell Snatch (50/35 – swap hands every 5 reps)
25 – 20 – 15 – 10 – 5: Hand release push-ups
Scoring
Time (lower is better)
Scale DU’s in half or to x2 singles
Scale HRPU to regular push-ups, banded or bench push-ups as needed
Accessory
2-3 rounds: rest as needed
10-12 Wide grip lat pull downs (w/ 3s negative)
16-20 Alt. Dumbbell bicep curls
12-15/side Half kneeling banded (or cable) trunk rotations
