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A. For 15 minutes, alternating, not for reps:

1-3 rope climbs (scale to pulls from floor)

1-3 wall walks OR handstand push-ups (1-5) OR 1-3 HSPU negatives.

B. 3 rounds, not for time:

1 arm seated DB press – Starting with your weaker arm, do as many reps as you can. Then match (do not exceed) that number with your stronger arm. We are looking to get the weak arm stronger, not the strong arm stronger (not yet anyway).

5-8 reps of KB/DB rows with 2 second pause at the top. Focus on scapular retraction (pulling the shoulder blade back).

D. Tuck holds/tuck rocks/straddle rocks. You should know the drill by now. 3-4 sets, more reps/time than last week.