Strength (25 min)
Every 2:30 × 6 Sets:
5 Weighted Pull-Ups (or Loaded Ring Rows)
10 DB Bent-Over Rows
Notes:
Control the eccentric, keep shoulders packed and neutral spine.
Accessory (15 min)
3 Rounds:
12 Barbell RDL (light/mod)
12 Hammer Curls
12 Reverse Fly
Core (8 min)
EMOM 8:
:30 Supinated Grip Dead Hang
:30 Hollow Hold
