Warm Up:
Banded Lat Stretch
Banded Pull aparts
:15 Lateral jumps over bar
:15 Muscle clean
:15 Press
:15 Step ups
x4
Strength:
5×5 Weighted Pull ups
“Quick Draw McGraw”
7 Rounds:
3 HPCL (115/85)
3 Push Press (115/85)
3 Box Jumps (30″/24″)
20/15 Calorie Bike
5 Rounds:
3 HPCL (115/85)
3 Push Press (115/85)
3 Box Jumps (30″/24″)
20/15 Calorie Bike
3 Rounds:
3 HPCL (115/85)
3 Push Press (115/85)
3 Box Jumps (30″/24″)
20/15 Calorie Bike
-FT-
Extras:
3×12 Lat pulldowns
3×12 DB Skull crushers