12 Sep 2024

A. Every 2 minutes for 14 minutes (7 Sets): 3 Weighted Pullups or 3-5 Banded Pullups
Build to heavy.

B. EMOM 15 Alternating Minutes:
Min1: 40s DB RDL
Min2: 40s Hollow Hold
Min3: 40s Banded Side Steps

C. Recovery
60s Banded Shoulder Stretch (each)

Scores = 3RM Weighted Pullup