A. GENERAL (6:00)
2 rounds of
100’ Side shuffles (25/25 x 4)
10 Hollow Ups
5-10 Scap pull ups
5 Samson Stretches (each side)

B. MOBILITY / ACTIVATION (3:00)
Band Good Mornings
20 reps

Band Seated rows
20 reps

C. SPECIFIC (4:00)
Chin ups
- 2-4 Chin ups, find appropriate bands to get at least 8 reps.
—
Gorilla Rows
2-3 sets to find appropriate weight

C2. SPECIFIC (6:00)
Sumo Deadlift High pull, Empty Bar
5 Hang high pulls (from power position)
5 Low Hang Sumo Deadlift high pulls
5 Sumo Deadlift high pulls
—
V-ups
5 Hollow Ups
5 Knee Tucks
5 V-ups

3 sets
8-12 Strict chin ups
20 Gorilla Rows

-Rest 2:00 b/w-

Score: Checkmark
TC: 12:00
KG: N/A

Scaling Options
Beginner & Intermediate
Band Assisted, minimum 8 reps.

EMOM 20
1: 30 sec Machine
2: 30 sec V-Ups
3: 30 sec Machine
4: 30 Sumo Deadlift High pulls @ 95/65 lbs

Score: Calories & Reps
TC: 20 minutes
KG: 43/30, Beg 20/15, Int 35/25

Scaling Options
Beginner
1: 30 sec Machine
2: 30 sec Hollow Ups / Tuck ups
3: 30 sec Machine
4: 30 Sumo Deadlift High pulls @ 45/35 lbs

Intermediate
1: 30 sec Machine
2: 30 sec Knee tucks
3: 30 sec Machine
4: 30 Sumo Deadlift High pulls @ 75/55 lbs

3 x Max Reps Push ups
-Rest as needed-

Goal: Upper Body Antagonist Accessory