Mobility: Shoulders/shoulder cuff, hips
2 rounds not for time:
25ft HS walk, (Scale = :20 HS hold or :30 straight arm plank hold)
20 Banded pull aparts,
10 Ring rows
A. Strength: Bench press (17 minutes)
4 x 6 @78%
Between each working set complete a set of ME strict pull ups.
record the 78% and total pull ups
B. Accessory: Push ups (3 minutes)
AMRAP 3 minutes
"Surfer on Acid"*
3 Rounds for time:
This is meant to be fast.
Time cap: 13 minutes
*I did not name this workout.
Extra Credit: Sexy six-pack stuff, baby!
4 rounds for quality and quantity:
ME lateral knee raises (controlled tempo)
Here's my "Surfer on Acid" lolz
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