| Warmup Spend 4:00 rolling your lats, pecs, and upper back Then, Accumulate: 30 scap pullups :45 top of pullup hang Then do a kipping warmup In between rounds, warmup your plate runovers |
| Workout 7 rounds, rest 1:00 in between rounds 15/12 cal row 20 lateral plate runovers 12 pullup points–options: Ring rows–1 point per row/12 rows Pullups (kipping) 1.5 points/8 pullups Chest to bar OR strict pullups–2 points/6 reps BMU 3 points/4 reps RMU 4 points/3 reps |
| Cooldown 10 pvc pass throughs 10 mckenzie pushups |
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