Skills and strength core/lats/rowing/shoulder strength

4 rounds

~3-5 strict pull-ups focusing on lat activation
~Ring fall outs 6-8 reps stay hollow and arms straight.
~Pendlay bent over row x 10 … Tension in hamstrings, wide grip on the bar And focus on lat activation and pausing at peak of movement.
~ 5-7 Hand Release Push-ups due to post carpal tunnel surgery
working back up to putting pressure on hand
~Single arm KB press 10-15 reps per side
V-ups 10-12 with 10lb Medball
~250 row as fast as you can



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