By September 9, 2021 No Comments
Friday, September 10


Happy Birthday David Massey!

4 Inchworm lunge
5 Up down dog
10 Iron cross
10 Hollow rock
6 Front squat
4 Deep squat complex
6 Hang power clean
8 Bootstrapper
6 Hang squat clean
5 Scap pullup
10 T-spine opener
5 Lat pull
10 Floor slides
2-4 Strict pullup or ring row

Every 3 minutes for 21 minutes (7 sets):
5-9 Strict pullup or Ring row (Rx + weighted pullup)
6 Hang squat clean (Start light, build over first 3 sets then maintain across)
*This is not for time. Focus on full ROM pullups and quality reps on clean. Record pullup reps and load for squat clean.

1:00 Lying knee twist

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