Warm-up

• 1:00 Bike or machine
• 10 DB Strict Press (light DB, 10xArm)
• 1:00 Bike or machine
• 10 Kip Swings + 5 Scap Pull Ups
• 1:00 Bike or machine
• 20 Hollow Rocks
• –then– With Light change plate:
  • 15 Front Raises
  • 15 Side Raises
  • 15 Strict Press
  • 15 External Rotations (90degrees)

STRENGTH

• 4 rounds for quality of:
  • 4 Strict Press, 75% 1RM
  • 6 Strict Pull-ups

METCON

• Complete as many rounds as possible in 20 mins of:
• 150/120 Bike Calories or any Machine
• 100 Chest-to-bar Pull-ups
• 50 Dumbbell Box Step Overs, 70/50 lbs

Dumbbell Box Step Overs- hold in front of the body with hands on the DB handle, this will tax your grip and fatigue your arms for the pull ups the next set, otherwise hold the DB in the front rack. Complete in teams of 2. Split reps as desired. I would suggest doing 10s or 15s on the bike, then 10s on the pull ups and 5s on the step overs. Scaling Options: Scale to regular pull ups or just kip swings for today to practice the kip and strengthen the grip if needed, you could also go down to inverted rows or ring rows. DB weight should be moderate in order to keep sets of 5 or more on the step overs.