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Tuesday 11/18/25

Nov 17, 2025
1 min read

Warm-Up- 2 rounds:

10 ring rows

10 scap push-ups

10 banded lat pull-downs

20 sec hollow hold



Skill / Strength (15 min) – Strict Pull-Up Foundations

4×5 Scap Pull-Ups

4×6 Banded Pull-Ups (controlled, chin over bar)

Accessory - Kip Prep

3×10 Beat Swings (tight legs with dodge ball)


WOD-12

150 m row

6 DB flys

6 barbell curls

6 Floor Press

6 burpees

 
 
 

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