Strength: Strict Press (3RM)
-Work up to your 3RM, you should get there between 6-8 total sets
-progressively ramp up each set (small increments)
-10 band pull aparts between each set (DO NOT skip these, your shoulders will thank you)
Chad) 165 x 3 (PR)
Mike) 95 x 3 (PR)
MetCon (Time): 7 Rounds for time of,
10 Strict Pullups
Here is a video of Ben Bergeron demonstrating band pull aparts. I personally do 100 of these every day for overall shoulder health. This is especially important for those of you who work desk jobs or are usually sitting all day.
Note: Video not available on mobile.