Rebuild
Warm-Up
3 Sets
12 Bent Over Band Pull Aparts
(pause 1sec with hands wide on each rep)
10 Drop Lunge to Knee Lift/leg - 1-3"
30sec Quadruped Shoulder Taps
Strength
A1) Back Rack Split Squat: 2110; 8-10/leg;
rest 75sec x 3 Sets
*rear foot on 4-6" plates
A2) Pronated Strict Pull Up: 2011; 8-10reps;
rest 75sec x 3 Sets
* Finish 3 sets of A1/A2 before moving on to
B1) Cyclist Front Squat: 31X0; 8-10 reps; rest
75sec x 3 Sets
B2) Chainsaw Row: 20X2; 8-10/arm; rest
75sec x 3 Sets
Conditioning (if time)
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Strict Knees to Elbows
*5 Cal Bike between each set