PreHab: Banded Y+L+T+I

Warm-up: Row Progression, Kip Swings, Wall Climbs

Specific: Pull-up Variations + Hold Variations, Push-up Variations

WOD: 

RX: 500m row
50 pull-ups
50 push-ups
350m row
35 pull-ups
35 push-ups
200m row
20 pull-ups
20 push-ups

RX+: 500m Row
50 C2B Pull-Ups
50 Hand Release Push-Ups
350m Row
35 C2B Pull-Ups
35 Hand Release Push-Ups
200m Row
20 C2B Pull-Ups
20 Hand Release Push-Ups

Option 1: 500m row
35 assited pull-ups
35 push-ups
350m row
21assisted pull-ups
21 push-ups
200m row
14 assisted pull-ups
14 push-ups

Option 2: 300m row
25 ring rows
12 push-ups
200m row
20 ring rows
10 push-ups
100m row
15 ring rows
8 push-ups