Spend two minutes mobilizing your lats — foam roll, lax ball, or a shoulder opener.
Then spend two minutes on your t-spine.


200m Run

Complex of :20 bar hang supinated grip + 10 scap pull-ups + 10 shoulder circles hanging from the bar x 2

Then: 20 knee to elbow mountain climbers + 10 plank to down dogs + :60 plank hold accumulation

Review movements and get moving….


Strength and Skill:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2 sec descend
(add weight if you’re capable of maintaining tempo and rep range)

Station 2 – 50-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 25-meters)

Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2 sec descend

Station 4 – Dumbbell Strict Overhead Press x 15 reps @ 1 sec descend
maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)


Fitness and Performance:

Against a 3-minute running clock…
400 Meter Run
Max Reps of Pullups

Rest 2 minutes, and complete a total of 3 sets.

Note number of pullups achieved in each of the three sets.



Mash lats

Roll Posterior


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