1. Dead hang 2 x 20-30 sec2. Scap push ups 2 x 103. Scap retractions 2 x 104. Banded straight arm dead bugs 2 x 10 ea. 5. Bird dogs 2 x 10 ea. 6. Banded pull aparts 2 x 107. Dynamic lunges (*forward, lateral, and reverse is 1 rep*) 2 x 68. inch worms x 10BB deadlift pauses *2 sec mid shin, 2 sec ATK*
Deadlift 5X5 same weight across *Superset w/ 4-6 pull-ups(weight if possible)
RX+
3 rounds:10 front rack lunges 155/1055 rmu
RX
3 rounds:10 front rack lunges 115/802 rmu or 5 burpee pull-ups
Scaled
3 rounds:10 db front rack lunges5 low rmu transition