Strength – 4 Supersets of 10 Double Dumbbell Bent Over Row + Max Chin-Over-Bar holds, rest 90s.
Strength – working on combining our horizontal pulling strength with a vertical, static hold over the bar. Bent over rows should be hinged at the waist, as far forward as possible without rounding your shoulders, pulling both DBs up at the same time and back down.
Conditioning: Complete as many rounds as possible in 12 mins of: 3 Bar Muscle-ups 12 Alternating Dumbbell Snatches, 50/35 lbs 12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Workout – for those that came to last week’s skill day, you will perform your progressions in the workout. Alternatively, scale is 3 strict pull ups + dips.