Strength: Pull-ups, Zoom at 7
Complex: start at 1 and build until you cannot complete the complex unbroken.
1 strict pull-up
1 kipping pull-up
1 butterfly pull-up
if you don’t have strict or kipping pull-ups you will do 5rds of max strict pull-ups.
If you can’t do pull-ups you will do 5rds of bent over rows (12 reps)
Met Con: 4rds (no time)
10 reverse flys (DBs or cans of soup)
10 hip extensions
5 stationary inch worms
Mobility: front rack, banded lat, child, pigeon
Derek Casinghino is inviting you to a scheduled Zoom meeting.
Join Zoom Meeting
Meeting ID: 695 302 4569