A. Strict pull ups 3 set of max effort – use bands if needed, for 3 sets of 8-10. Or ring rows for 3 sets of 15-20 reps – focus on hollow body, and keeping shoulders tight pulling elbows in to the ribs (for all movements/scales) On the pull up bar – grip should be full with pinky knuckle to the sky, hands no wider than shoulder width and scapular depression held throughout.
B. push up parade!
C. For time – 25 burpee 50 cal row 25 burpee – Emom 5 wall balls (15 min cap)
