WARM-UP:
1:00 Ankle Stretch w/ KB, each side
1:00 Banded Shoulder Traction, each side
3 x
:30 Machine
10 Scap Pull-ups
5/5 Plate Windmills
STRENGTH:
Strict Pull-ups:
EMOM 10 of:
1-3 Strict Pull-ups
*May add weight or use a band
CONDITIONING:
5 rounds of:
30 Double Under
15 Power Snatch @ 75/55
30 Air Squats
*15 Minute Cap