Warmup
2:00 Cardio of Choice
—
:40/:40 Banded OH Distraction
:40 Dead Hang
10 Banded Pull Aparts
8 Scapula Pull-ups
10 Banded Pendlay Rows
Get Barbell Pendlay Row starting weight on bar before starting Pull-Ups as there is no rest between Pull-ups and Pendlay Rows
Strength
Every 2:30 x 3 sets
5-10 Strict Pull-Ups
Every 2:30 x 3 sets
8 Pendlay Rows 60/40kg
Conditioning
Every 3 mins x 5 Sets
10/8 Cal Echo Bike
12/10 Alternating DB Hang Snatch 22.5/15
12/10 Box Jump Overs
RPE. 8/10
Primary Objective. Complete the Airbike in 1:00
Secondary Objective. Finish the round in 2:00 buying yourself rest before the next round
