"Pull Up Monday"

Warm Up (3 Rounds):

20 Sec. at Each Move

  • High Knee
  • Butt Kick
  • Standing K-2-E
  • Push Up
  • Russian Twist
  • Mountain Climber

Strength (3 Rounds NFT):

  • 5-10 Strict Pull Ups
    *Add band or do BW rows if needed.  Make the reps tough*
  • 20 Band Pull Aparts
    *Keep elbows locked out and the ribcage down*
  • 5-10 T-T-B/K-2-E/In-N-Outs

Met-Con (4 Rounds):

One Min, of Max Reps at Each Move

  • 1) Med Ball Push Press
  • 2) Sit Ups
  • 3) Jump Rope
  • 4) Plank Hold Shoulder Taps
    *If plank cannot be held for minute, do burpees*
  • 5) Rest 2 Min.

Mobility:

  • Banded Shoulder Distraction