August 20, 2015

A) Warm Up:

Row or Airdyne 2 min
1 min chest stretch
1 min banded lat distraction, then:

3 RNFT:
10 pass throughs
10 scap pull ups
15 second extended hollow hold: http://youtu.be/ZQAOI3ONH6w
25 second arch hold

B) Strength

Every 90s for 5 sets:

3 Strict Chin over Bar to Chest to bar (use a band as much as you need to. The focus here is the pull behind with the elbows and developing strength in that position.)
Scale Option: 3 bar chest to bar with 2 sec hold with the chest touching the bar. http://youtu.be/MOCL43KyDgQ

C) Technique

10 min to work on efficiency for pull ups or muscle ups. Some options include: beat swings, blocking your movement in pull ups or muscle ups (towel between the feet), banded transitions, etc. This is time to work on better technique, not poor technique.

D) Met-con

16 min EMOM
Min 1: 40 seconds of Rowing for max calories
Min 2: 40 seconds of Double Unders for max reps
Min 3: 40 seconds of Rowing for max calories
Min 4: Rest

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