Weekly Warm-up2 mins of row/run/skip

3 rounds of:

  • 5-10 pull-ups
  • 4-6 wall walks
  • 10 front foot elevated split squats

Hat tip to Jenn.
Part 1 A1. seated DB press 4x5-8, rest 60 sec A2. chins 4x5-8, rest 60sec

Part 2 B1. pendlay row 3x10 B2. skull crushers 3x10-12 B3. back flys 3x10-12 B4. toes to bar, no kipping, 3x10

Part 3 C1. 6 rounds: 20sec battling ropes 60sec rest