Warm-up
E4MOM x 3 Rounds
12-20 Tempo Push-Up (50X0)
Push-up then take 4-5 seconds to bring chest back to ground. Use same scales as Monday.
20 Banded Russian Swing
then…
3x Through
1 Pull-up, 2 Pull-ups, 3 Pull-ups, 4 Pull-ups,
Max Hollow (to failure) ; Max Superman hold (to failure)
4 Pull-ups; REST; 3 Pull-ups; REST; 2 Pull-ups; REST; 1 Pull-up

*Rest 30 seconds between each set, sub spotted Pull-Up.

Conditioning
4 Rounds for time
50 Double Unders
15 Shoulder to overhead (135/95)
15 Knee to elbow

Accessory
4x20 Contralateral Deadbugs W/ medball, alternating.