2 sets:10 row strokes | arms and hips only, legs stay straight10 PVC pass-throughs10 scap shrugs on rings or pull-up bar5 dumbbell swings/arm2 sets:5 kip swings5 dumbbell strict presses/arm5 kipping knee raises5 dumbbell push presses/arm
- INTERMEDIATE -Same as Rx'd
- BEGINNER - AMRAP 20:8 hanging knee raises10 DB hang clean and jerks (20/35 lb)12/14-cal row- Perform 5 clean and jerks with one arm, then 5 with the other.
- MASTERS 55+ - AMRAP 20:8 toes-to-bars10 DB hang clean and jerks (20/35 lb)12/14-cal row
2 sets::30 child's pose stretch:30 saddle stretch
- Increase loading across as many sets as possible; perform the same weight for multiple sets if needed.- Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.- If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
AMRAP 20:8 V-ups10 DB hang clean and jerks (35/50 lb)14 alternating DB step-ups (35/50 lb) (20 in)- Use one DB.