Tuesday 06/23/26

Warm-Up 3 Rounds:

250m Row

10 Ring Rows

10 Band Pull-Aparts

20-sec Hollow Hold

Strength

Weighted Pull-Ups

OR Strict Pull-Ups

5 x 5

Scale:

Banded Pull-Ups

Ring Rows

Accessory

3 Sets

A1. Single Arm DB Row x 12/side

A2. Banded Face Pull x 15

A3. Hollow Rocks 20 seconds

Workout

4 Rounds For Time

12 Cal Bike or Row

12 Toes-to-Bar

12 KB Swings

8 Burpees

Cap: 16 Minutes

Go Home Stretch

Lat Stretch

Child's Pose

Pec Stretch