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A. Pull-up strength work – 3×5 with slow(ish) negative (3-5 sec).

B. 3×10 IYT drills. These are shoulder stability exercises, and can be done with rings or light weights. Sorry — I can’t find a video at the moment. You’ll just have to show up to find out what they are.

C. “Christine” – 3 rounds for time of:

500 m row

12 bodyweight deadlifts (or roughly 50% of your 1RM DL, whichever is LOWER)

21 box jumps (20″/16″).