Upper Body Pull Warm-up
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Strict Pull-Ups
6 set: 8 reps
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
Scoring: Load
Bent Over Barbell Row
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Scoring: Load
Bent Over Barbell Row
Double DB Prone Row
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Scoring: Load
Double DB Prone Row
Straight Arm Lat Pull Down
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Strict Pull-Ups
6 set: 8 reps
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
Scoring: Load
Bent Over Barbell Row
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Scoring: Load
Bent Over Barbell Row
Double DB Prone Row
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Scoring: Load
Double DB Prone Row
Straight Arm Lat Pull Down
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Scoring: Load