July 24th, 2019

Part A repeats week to week. Track these metrics

A. Bentover DB Rows (ADV: with scap depression as shown in video)
3 x 12-20 Reps

B. Pull-ups Variation x 5-8 Reps EMOM x 6 min
(see options below to meet rep range)

Strict Pull-ups (Rings or Bar) 
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups

C. 2 Rounds:

Row 15 Hard Pulls (approx 1 pull every 3 seconds)
Banded Straight-Arm Pulldowns x  12-20 Reps
Rest 1-2 min
Row 15 Hard Pulls (approx 1 pull every 3 seconds)
Ring Rows x burnout @ 20X0 (no pause at bottom) (elevate feet if 15+ reps)
Rest 2-3 min before next round

D. 5 Rounds:
Use light weight; should be able to complete everything unbroken with minimal rest

15 Reps Face-Down Incline Reverse Flies
15 Reps Standing Barbell Curls

E. Stretch/Contract Superset x 2 sets:

Incline DB Curls (focus on stretch) x 10-15 Reps
EZ or Barbell Preacher Curls x 8-12 Reps
Rest 2 min

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