Warm Up:

Trap Lacrosse Ball 1:00 / side
Barbell Thoracic Opener 1:00
PVC Front Rack Stretch 2:00
Foam Roll Quads 2:00
Couch Stretch 1:00 / side
Pigeon Pose 1:00 / side

3:00 Slow Bike or Row
3 Rounds:
3 Scap Retraction + 5 Kips
6 Russian Baby Makers
9 PVC Overhead Squats
12 AbMat Sit-Ups
20 second Samson Stretch each side


4 Rounds:
21/18 Calorie Row
18 Thrusters
15 Pull-Ups

We are after high intensity here. The harder you work intensity, the faster you get results. We do not want to go too hard on the row, we should be able to walk right over to the bar and begin the thrusters, but we don’t want to pace it too much either. If we break the Thrusters it is minimally, two sets should be manageable with 5 seconds rest if you drop the bar. So the weight should not be the determining factor. Pull-ups. These are going to be a struggling point for most. Small quick sets may be best here, where a big set may leave us struggling to get singles. Let’s move with a purpose and keep the intensity high while maintaining the integrity of the movements. What’s a fast time here? sub 11 minutes is achievable Rx for some. Proper scaling will put us between a time of 11-15 minutes to keep that intensity up.

Chin Over Bar Pull-ups
Level 2
Scale to a weight you feel you could go unbroken with slightly fatigued.
Banded Pull-ups
Level 3
Scale to a weight you feel you could go unbroken with slightly fatigued.
Ring Rows



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