Hanging Scapular shrugs 1x20
Negatives: 5x2 (3 count decent)
Dip Pulses 1x20
Dip Negatives (5x2 3 count decent)
Bar MU drills:
1x 10 reps: hollow I-Y-T (use approx 5lbs in each hand - alter if too easy/hard to get each rep)
Can be done lying on the floor instead of bench if need be
Banded Bar Muscle up: 10-15 quality reps
Conditioning: Partner WOD
20 min EMOM
5 Power Cleans (115/75) (95/65)
Partner B: partner hangs from Pull-Up Bar
then Switch on the Min.
***Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.