Pull-Up

A. Max dead hang hold on bar; try not to use grips A1. 3 sets @ 75% of max hold from above. Rest as needed ex. 1:00 max hold, then complete 3 sets at 45 seconds

B. Max Tall Plank Hold (straight arms, no forearms) B1. 3 sets @ 75% of max hold from above. Rest as needed

C. 4 sets, resting as needed 12-15 Double DB Bent Over Row 8-10 SA DB Strict Press per arm 6-8 Push Up each with a :02 lower *use rep range to make it challenging but quality movement

4 sets: :30 Single Arm KB Hold/ arm, heavy weight but unbroken on the hold (grip focus) 6-10 Ring Rows, :02 hold at top + :02 lower Max Hollow Body Hold, aim to accumulate :30 if possible *rest as needed between movements and sets. Enter your hollow body hold time.

3 sets: 15 Rear Delt Raises, light 15-20 Banded Tricep Kick Backs *elbows tucked in, big squeeze at full extension 12-15 Banded Lat Pull Downs

EMOM 9:00, no rep requirement, just quality within the minute M1. Max Chin Over Bar Hold, using box support if needed. M2. Supinated Barbell Row, empty bar. Take note of weight and reps for next week. M3. :30 Superman Hold