06/21/2024 Friday’s Workout

WARMUP

2 ROUNDS
20 Jumping Jacks
15 Banded Pull-Aparts
10 Banded Good Mornings
10 Scap Pull-Ups

Into…

2 ROUNDS
10 Superman Rocks
10 Hollow Rocks
10 BB Good Morning
10 Kip Swings (Short & Tight)
10 Slow Ring Rows

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 2-5 Gymnastic Pulling Reps*
MIN 2 – 5 Deadlifts**

*Pulling Options…
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
**Start Light and build past Workout Weight.

(No Measure)

WORKOUT

“MID YEAR CHALLENGE 24.2”

“THE SUMMIT”
FOR TIME
21-15-9-15-21
Chest to Bar Pull-Ups
Deadlifts (255/185)

(Score is Time)

OPTIONAL AFTER PARTY

FOR RECOVERY
10/10 Sciatic Nerve Floss
10/10 Banded Hamstring Stretch
10 Slow Cat/Cows

(No Measure)