A Little Pick-Me-Up

PreHab: Band Lat Pulldowns, Face Pulls, Glute Activation

Warm-up: KB Swings + KB Lunges, Scap Pull-ups

Specific: Pull-up Variations (strict, assisted, weighted, L-Pull-ups)

Strength: Deadlift 5×1

WOD:

RX: EMOM for 12 mins
O: 2 Deadlifts @ 80%
E: 5 Strict Pull-ups

RX+: EMOM for 12 mins
O: 2 Deadlifts @ 80%
E: 5 Pull-ups (Weighted or L)

Option 1: EMOM for 12 mins
O: 2 Deadlifts @ 80%
E: 3-5 Assisted Pull-ups

*Focus on High Quality Pull-ups
*Chin over the Bar Every Rep
*Break up to keep quality high

Option 2: EMOM for 12 mins
O: 4 Deadlifts @ Moderate Weight
E: 5-8 Ring Rows

*Focus on Technique with a moderate weight on the Deadlift.
*Make the Ring Rows Challenging but Doable.

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