27 August 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
Shoulders:
i. :45/side 90 Pec Stretch
ii. :45/side Pec Fly ("Y") Stretch
iii. :45/side Lat Stretch (Post)
iv. :45 Alt Split Lat Stretch - :05 Hold
v. 2x12 Banded Reverse Flys

Weightlifting
Find max for most challenging, but doable pull-up variation

A: Weighted Pull-ups (1-1-1-1-1)
B: Weighted Chest-to-Bar Pull-Ups (1-1-1-1-1)

ref: Strict Pull-Ups (reference ...)
ref: Strict Chest-to-Bar Pull-Ups (reference ...)
ref: Pull-Up Variations (reference ...)

Metcon
21-15-9
Strict [C2B] Pull-Ups
Bench Presses (185/125#)[225/155#]
Time Cap: 20:00
Rx+= C2B + 225/155#
Push-Ups if BP wt > 10RM

Warm-Down
Mobility as required:
- Pec & Shoulder
- Lat Distraction ...

*** Bonus ***
Yoke / Sled time ...