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A. 3 rounds of max effort wide grip pull-ups.

B. 3 rounds of max effort ring rows – Alternate 2 ring rows with a 5 sec hold at the top.

C. 2xME active hang from the bar.

D. 3 sets of 8-12 reps of the plank hold (floor or parallettes). Each hold is 3-5 sec long. Maintain good form, active shoulders, and straight body line. This movement can be made more difficult by shifting your shoulders in front of your hands. Either way, focus on perfect form.

E. 100 GHD hip extensions. Partition as needed.