Prep
Equipment Required: Foam roller, light/medium band
1) Foam roll: Pecs 60s each
2) Upward to Downward Facing Dog + Toe Touch
3) 3 rounds of:

• 15 Band Pull-aparts
• 10 Scapular Pull-ups
• 10 Thoracic Rotations each
• 3-5 Tempo Push-ups 3s down

A1.
DB Floor Press (Neutral Grip)
2/4 x 8-10.
OT1M

• 2 Warm-up sets, 4 working sets

A2.
Ring Pull Ups x 4-6 reps
OT1M
Scales:

• Jumping Pull-up w. 3s Negative
• Partner Assisted Pull-ups
• Assisted Ring Pull-ups

B.
AMRAP 10
In teams of two:
Sledpull Facepulls + Rows x 90 ft.
Sledpull Presses x 90 ft.

• Goal: Complete 4 total rounds for each person. Sled weight should be heavy. One partner completes a full round at a time.

C.
Shoulder Taps
Max Reps 2:00. Rest as needed.

• Goal: Add 20 reps to last week’s score.