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Tuesday 6/27/23

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Alternate Movements: Back Squat & Strict Pull Ups (15:00)
A) Back Squat 3 x 5 @ 60% (RIR 4-5)
B) TEMPO Strict Pull Ups 3x 5 (3 seconds up + 3 Seconds down)
EMOM 20
MIN 1) 12 Double DB Step Back Lunge (6 ea leg) (athlete choice on weight)
MIN 2) 12/9 Cal Assault Bike
MIN 3) 3-8 Bar Muscle Ups
Min 4) 50′ Shuttle Run to :45
OPTIONAL ADDITIONAL WORK:
A) For Quality: 4 Rounds
12 Chest to Bar Pull Up + 12 Pistols
B) Banded Mobility and Soft Tissue Work 20:00

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