Tuesday 09/01/26

Warm-Up — 3 rounds:

8 scap push ups

10 banded straight-arm pulldowns

8 light reverse flyes with band

10 cat-cows

8 empty-bar rows

Lift — Barbell Bent-Over Row

5 × 6 Moderate.

Use a 2-second controlled lowering phase.

Rest 90 sec.

Avoid turning the final reps into upright rows.

Supporting Accessories — 3 Rounds

Half-Kneeling Single-Arm Lat Pulldown — 10/side

DB Pullover — 10

Banded External Rotation — 12/side

Dead Hang — :20–:30

WOD — 12-Minute Ascending Ladder

3-6-9-12-15...

Hand-Release Push-Ups

Goblet Squats

After every completed round:

30 Double-Unders / 60 Singles

Continue climbing until time.