Terrific Tuesday. Let’s get in here and get better!

Reps for Time:

30-20-10

Back Squats (bodyweight)

Bench Presses (bodyweight)

Strict Pull-ups

For Quality:

3 Sets:

:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)

:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)

:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)

25ft/7.5m Duck Walk

Every 4:00 x 4 Sets

3/2 Rope Climbs

12 Supine Grip Bent Over Barbell Row

18 Dual Dumbbell Hammer Curls

Suggested Loads

Barbell: 115/75lb (52/34kg)

Dumbbells: 2 x 30/20lb (14/9kg)

For Quality

4 Sets:

10/10 Russian Twist Medball Throw

:30 Weighted Sorenson Hold

1:00 Forearm Plank Hold

For Quality:

3 Sets:

:30/:30 Banded Lat Hang (tall spine, let the ribs drop, nasal breathing)

:30/:30 Barbell or Ball Forearm Smash (slow passes, elbow to wrist)

8/8 Supinated Wall Slides (thumb to the wall, open the biceps, exhale at end range)

:30 Puppy Dog Pose (chest heavy, long exhale)

25ft/7.5m Quadruped Crawl (easy tempo, load the hands, unload the head)

Move slow here. The rope and the rows took the lats, forearms and elbows, so we're giving length back to the front of the arm and space to the shoulder. Nothing should feel like effort; if you're gripping, back off and breathe.