ACTIVATION
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Baby Makers
STRENGTH
Back Rack Lunges
3×10 (5 each side)
These are meant to be heavy. Choose a challenging weight that doesn’t pose risk to your safety as you lunge across the floor.
AND
Deficit Push Ups 2″
3×12
STRENGTH
Back Squat
5×5 @77.5%
Press Grip Bench Press
5×5 Heavier than last time
CONDITIONING
Row 1k
150 Air Squats (unbroken)
Row 1k
MAKING MUSCLE
Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
… Then
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips