Prep-
3x10 Bench Supported Reverse Flyes (palm to palm)-10 Ys-10 BSRF (thumb to thumb)@2-2kg
Strength-
3x15 Band Lat Pulldown-Super Heavy and Moderate bands-15 Eye Level Face Pulls
3x15 Band Tri Ext-Super Heavy band-15 Low to High Face Pulls
3x20 Renegade Rows@2-20kg
MetCon-
12 min AMRAP:
12 Strict HSPU-(Until 3rd round 12 th rep)
3 Rope Climbs
3 RMU
4 rds
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