Warm Up: HINSHAW (15 mins)
RUN: 6 x 400m Run 2 min rest (18-22 mins)
Sets of 10: (10 mins)
Scap pull up (active / passive hang)
inchworm
Birddogs
Banded lat pulldowns (sling band over pull up bar, squat below, focus on lat activation and pull band down)
Banded face pulls
Review: Pull ups and mods
Focus on hollow body position, lat activation, squeezing core throughout movement
Row: focus on SPM & pacing/upright torso & neutral spine/knees slightly corkscrewed out/drive from heel with strong pull
WORK: (5-8 mins)
21-15-9
Row cals
Pull Up
Rx2: Inverted rows
Rx3: Ring Rows
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