Barn Door Lats!
Barn Door Lats:
Strength:
Option A: 5rds
5 strict pull-ups
10 T2B
Option B: 5rds
5-10 Bent-Over Rows (barbell or DB)
10 T2B (on the floor, brings toes to either barbell or DBs)
Met Con:
Option A: 3rds
25 pull-ups
400m run
35 abmat or kb swings
400m run
Option B: 3rds
25 Odd Object Rows
400m run
35 abmat or kb swings
400m run
Warmup: 3rds
1 min cardio
10 bent over rows
10 knee to elbow
Pull-up prep (only if your doing pull-ups)
5 scap retractions
5 kips
3 strict
3 kipping pull-ups
Mobility: OH wall, lat, child, chest