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Warm Up:  2 Rounds 

  • 5 cal bike 

  • 10 Db Goodmornings 

  • 15 Band Pull Aparts 

  • 20 pass Thu  


4 sets: 

  • Max Banded or Strict Pull Ups 
    *superset with 20 banded face pulls 
    **goal is 8-12 pull ups; use same band for face pulls 
    *** scale heavy lat pull downs for banded pull ups 


EMOM x 12 

  1. 225/175m Row 

  2. 15 Ring Rows 

  3. 15 Ball Slams 


Cashout: Complete one round every 1:30 for 5 rounds 

  • 10 Sit Up

  • 15 R-Swist 

  • 20 Flutter