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A. Pull-up strength work:

3xME pull-ups

Accumulate at least 2 minutes in the active hang (hollow body, active shoulders)

3×8 flexed arm scapular activation – This may not be possible for some of you without a band, but essentially you hang with a partially flexed arm, and pull your chest forward and squeeze your shoulder blades together, and then spread the shoulder blades apart as you push backward. It’s to help with the all-important scapular control, which most of us need to work on. Trevor came across this one, so you can thank him for it.

B. 3 rounds, not for time:

8 Pendlay rows

8 split lunges (slow negative) per leg

8 DB bench presses.