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1) Dip Support Hold, 20s, 3 sets

2) Negative Dips (5s down, 3s at bottom), 5 reps

3) Pho Pull-Up’s, 10 reps

4) Negative Pull-Ups, (5s at top, 5s to lower down), 5 reps

5) Lat Smash

STRENGTH: Weighted Dips + Weighted Pull-Ups, 3RM – 6 sets

ACTIVE MOBILITY (90s per area)

WOD: Perform a 7-minute AMRAP with the following:

- As many Burpees as possible


1) 100m Walk

2) Accessory Work: Wide Stance Good Mornings, 10-12 reps x 3-4 sets

3) V Ups with a 5s decent, 8 x 4 sets

4) Foam Roll

5) V Stretch

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