Warmup
Time: 20
Pec/Shoulder SMR (5 min)
+
20 Banded Straight-arm Pull-downs
12 Ring Rows
10 Arm Circles (Forward and Back)
x3
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
Upper Body Pull
OIII<: Pull-ups 3×5 (add weight if necessary); 2 min Rest
YIII-OII: Negatives 3×5, 5s neg; 2min Rest
<YIII: Banded Negatives 3×5 3s neg; 2min Rest
Members should choose an option based on their Upper Body Pulling Level. Each set should be tough, add weight/Choose bands to reflect this. Have members focus on rotating the elbows in as they pull and hold for negatives, this will ensure maximum lat activation.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
Time Allotted: 13 minutes
15-12-9
Hang Squat Cleans 95/65->75/55->55/35
Burpees over Bar->Bodybuilders->To Box
Pull-ups->2x Jumping Pull-ups->1x Jumping Pull-ups
Members should expect this one to get uncomfortable. Heart rate should be high (95%+) and breathing should be heavy. Expect to have a full body Lactic burning feeling by the end of the final round. Push hard and chase that feeling at the end.
Time Allotted: 12 minutes
Tabata Bent Hollow Body Hold
Rest 2 minutes
Tabata Weighted Plank
Members should hold out as long as possible on the tabata with the goal being to go unbroken on the tabata. Emphasize holding perfect position throughout as it will translate well to almost all other movement they see in the gym.