Tuesday, June 13th 2023

WARM UP – rower

9/7 cal row – damper 1

9/7 cal row – damper 5-6

9/7 cal row – damper 10

MOVEMENT/MOBILITY – foam roller, barbell, pull up bar, rings

*empty barbell and foam roller

1:00 Quad Smash w/ barbell or foam roller

:45 foam roller t-spine extension, hands under barbell OH

:30 foam roll lats / side

:30 back rack elbow punches

15 supinated bent over rows

15 narrow grip floor press

10 upright rows

:30 wall hinge

3 wall walks (focus on consistent hand placement and standard of hand placement and chest touching)

10 scap pull ups

8/8 single arm ring rows

6 big kip swings

2 jumps into hollow into big kip swing w/ hip pop

PRIMER – empty barbell

8x 1 1/2 strict press (shoulder to forehead to shoulder to OH = 1)

STRENGTH

E2M x 5

10 Barbell Strict Press

10 Heavy Russian KB Swings

10 V-Ups

@ 55-65%

METCON

AMRAP – 16

20/16 cal row

6 Bar MU or 6 Strict chin ups

6 Wall Walks

:60 rest b/t

NOTES

BMU/chin ups should be unbroken or 1 break.

Row at a pace that allows you to perform TnG wall walks. SCALING Chin ups – banded