Thursday 06/04/26

Warm-Up 2 rounds:

10 push-ups

12 band pull-aparts

10 ring rows

8 empty-bar bench press

Strength (15 min)

Bench Press

5 x 4

Pull-Up Skill & Accessory (10 min)

3 rounds:

8 Ring rows

8 Banded lat pulldowns

20-sec hollow hold

Intermediate Track

3 rounds:

5 Strict pull-ups (or banded)

5 Negative pull-ups (3-sec lower)

20-sec hollow hold

WOD — FOR TIME (Cap 14 min) ⚡

3 rounds:

12 DB push press

10 Pull-ups or Ring Rows

12 Sit-ups

200m run

After WOD

2x 30 sec Hanging decompression