AM
A. Accumulate 50 Chest to Bar Pull ups in UB sets of 5 (This is not for time but only meant to work on your technique)
+
Row 10 Min @
2:18 Pace
AB 10 Min @ 200 Watts
Ski Erg 10 Min @
2:18 Pace
+
A1. Powell Raises 10-12 Reps each arm x3
A2. 10 Scap Push ups with 3 Second hold at the top of each rep x3
A3. 10 Scap Dips with 3 second hold at the top of each rep x3
B. Cross OVer Symytry Iron Scap Protocol
C1. Bent Knee Hallow Body Hold 30 seconds x3
C2. GHD Side Bends 10-12 reps each side x3
C3. Hanging L Sit with neutral Hips AMSAP x3

PM
A. Power Clean Cluster 1.1 rest 20 seconds btwn reps build to heavy complex   could only hit 175 for this, my form started to fall apart: jump forward and catching the bar low
C1. Single Leg Romanian Deadlifts 4-6 Res rest 1 min x5  barbell 55#
C2. Weighted Sorensen Hold 30 seconds with 45lb Plate rest 1 min x5 *Focus on keeping Neutral Hips Here
C3. Hip Thrusters 10-12 reps rest 1 min x5 *Focus on keeping neutral hips here   55#
C4. Reverse Hypers 8-10 Reps rest 1 min x5 50#
+
20 Min Easy AB Focus on Breathing and Resetting your CNS

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