A. Warm-up x 2 sets
A1. Crossover jacks x 10 reps
A2. Skier jack x 10 reps
A3. Scap push-up x 10 reps
A4. Banded bent over rows x 10 reps
A5. Active hang from pull-up bar x 10 seconds
B. Lesson 3 – hand position (watch video)
C. 2 Sets
C1. Toe-assisted pull-ups x 6 reps
*use as little support from your toes as possible, focus on hand position today. If you don’t have a box/chair to do this, sub with banded pull-ups.
*Rest 60-90 seconds between sets
D. 2 Sets
D1. Band-assisted chin-up x 6-8 reps
*Rest 60-90 seconds between sets
E. 4 Sets
E1. Banded single arm high row x 10-15 reps per arm
*Rest 30 seconds between sets
*Pause each rep at the bottom and focus on squeezing your back
F. Core x 3 Sets
F1. Hollow body rock x 10-15 reps
*Rest 30 seconds between sets
*Bend knees if needed to modify
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