Grip + Position Strength --- EMOM 10:00 Minute 1. :30 Active Hang (bar) + :20 Hollow Hold (ground) Minute 2. :30 KB Farmer's Carry (heavy) + :20 Superman Hold

Push + Pull Strength --- 4-5 sets, resting as needed: 5 Ring Row + :10 Hold at Top of Ring Row after *last* rep 5 Push Ups + :10 Hold at Bottom of Push Up after *last* rep --- Ring Row: Adjust foot positioning on Ring Row to maintain a neutral torso and high pulling range. Pause for :10 at the top of the 5th rep, again adjusting foot position to maintain neutral body position. Push Up: Use knee assistance on the push up if need be, but aim to only use the assitance on the way up and then lower without the knee assitance. On the 5th rep, instead of lowering all the way to the ground hold the bottom position slightly off the ground for :10. Use knee assistance at this point if unable to hold for the full :10.

Scapular Strength 3 sets, resting as needed 10 Weighted Scap Pull Ups (10-15#) ** complete each rep with :01 pause at the top 10 Unweighted Scap Pull Ups, no pause

3 sets, resting as needed 12 Single Arm Banded Half Kneeling Pull Downs (12 per arm) 6 Australian Pull Ups, :01 pause at the top :30 Tall plank hold --- Banded Pull Downs: Focus on the lat engagement prior to the pull! Don't just bend the elbow, rather pull down and back with the lats and then let the elbows follow through. Australian Pull Ups: Main focus is touching the chest to the bar. Adjust foot placement on ground or elevate with bench for added challenge. Hold for :01 at the top, just enough to stop momentum Tall Plank: Goal is constant tension, press into the ground and hold an active hollow

Pulling Volume --- A1. Main Set: Accumulate 50 Reps of Band Assisted Pull Ups in as few sets as possible. Resting as needed to maintain *If unable to complete a minumum of 5 reps unbroken each set with band assistance, drop volume to 35 reps OR consider moving to Ring Rows * If able to complete more than 15 reps unbroken each set with band assitance, increase total volume to 65 reps Take note of band assistance, number of reps per set and total time to complete Goal for this piece is just to accumulate overall volume. Speed is not necessary, though it is worth noting to have another marker of progress.

Accessory --- 3 sets: 10-12 Rear Delt Raises, light 10-12 DB wrist curls / side 10-12 PVC Chest Pulls