A.) Squat
Front Squat (7×2, 1×3) @ 80%
B.) EMOM x 20 Minutes:
Odd: Chest-To-Bar Pull-Ups
Even: 15 Wall Balls (20/14)
Pick a rep count you can maintain for all 10 sets of Chest-to-bar Pull-ups.
C.) Weighted Strict Chin-Ups (5 x 5)
Rest 90-120 seconds between sets. Heavy as possible.
D.) Double Bent Over Dumbbell Row (3 x 10)
Rest 90-120 seconds between sets. Heavy as possible.
E.) Band Pull-Aparts (5 x 20)
Rest 60-90 seconds between sets. Switch Under and Overhand Every 10 reps.
