WARM UP
2 sets of:
5 bent over rows
5 yoga push ups
5 push press
10 banded pushdowns
10 band pull aparts
2 sets of:
10 wall slides
30 second banded Lat stretch ea. side

STRENGTH
Close Grip Chin Ups
5 x 5
Supinated grip
Rest 90s between sets
Options include
Partner assisted
Body weight
Weighted

METCON
20 min AMRAP
Row 500m
15 SDHP (53, 35)
15 Box Jump (24, 20)

EXTRA CREDIT
DB Cuban Presses : 3×15