GPP

S w/u

-

5x Inchworm + 3x Scap Push-up + 10x Hollow Hold Lat Pull Down + 10x Banded Tuck Pull Through 

3 rounds 

-

Pull-up Baseline Test (Record Max Time or Reps) 

*Refer to Whiteboard for which variation to perform

-

Warm-up Push Press

4x4 @ 70% *Hold for 5 seconds overhead on last rep

Rest 2 min 

-

10x Alt. DB Snatch @ 20/30# + 100m Row/Ski Sprint 

4 rounds for time 

-

Weighted Plank x 20-30 seconds 

Side Bend x 10/side 

3 rounds