
Warm up–
Tabata Row (4 Rounds)
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
8 min EMOM
Mins 1-4
4 Strict pull ups
Mins 5-8
4 Negative pull ups
(3 count on the way down)
Conditioning–
5 Rounds
1 min Max cal row
1 min Max pull ups
1 min Rest