FRIDAY – PULLING + CONDITIONING (90 min)
Pre-Warm-up (15 min):
Upper Back/Shoulder Prep:
Band pull-aparts 4×15
Face pulls with band 3×15
Wall slides 3×10
Scapular push-ups 3×8
Core Activation:
Bird dog 2x30s each side
Dead bug 2x30s
Hollow body hold 2x20s
Warm-up (15 min):
500m row
3 rounds:
8 ring rows
8 push-ups
10 PVC pass-throughs
8 walking lunges each leg
Strength/Skill (25 min):
Strict Pull-up Progression:
4×3 negative pull-ups (5s eccentric)
Rest 2 min between sets
DB Row: 4×8 each arm
Focus on scapular control
Barbell Row: 3×8 @65-70% of Clean 1RM
Focus on maintaining neutral spine
WOD (25 min):
AMRAP 20:
8 DB Push Press
10 Pull-ups/Ring Rows
12 Walking Lunges
14 Russian KB Swings
Cool-down (10 min):
400m row light pace
Full Body Mobility Flow:
60s child’s pose
45s each side thoracic rotation
60s pigeon pose each side
45s lat stretch each side