4 30

WARMUP

With a light KB  -  6 min
30s Russian Swing
    30s L Hold KB front rack

30s Russian Sw
    30s R Hold KB front rack

30s KB around-the-world
    30s L Hold KB OverHead

30s KB around-the-world
    30s R Hold KB OH

SKILL

3 RNDS
20   Banded Lat Pull-down to feel the lats
10   Scap Pullups    1s Hold at top
20s   Hollow Hold (keep body tight)
3   Strict Pullups →      2 (2-3s) Negatives

WORKOUT

1) 3-5 Weighted  Pullups .
         OR Pullups or slow Negatives
                  OR  8 Ring Rows w/1s Hold at Top

2) 30s ea/s One-legged KB Deadlift
                  OR 20 sec

3) 10 Zottman Curl    +  10 Bench Dips

4) 30s Plank March    +   30s Plank

                   OR 20 sec

BONUS

 5 rnds
8 PVC pass-throughs slow & controlled
5 OH pvc Wall sq