2/21/23

Warm up

1 minute row

15 banded lat pull downs

15 banded face pulls

15 sec active hang

10 inch worm push ups

Then

3x3 negatove pull ups

3x5 negative ring dips

Conditioning

AMRAP15

3 chest 2 bar pull ups Rx+ has to be unbroken

6 burpees

9 back squats (No rack) 95/65