5/7 Day #16

Warm up 

Combo Activation #1

Overhead banded circles

External rotations

Band walks (Lateral & FWD/REV)

Skill

Weighted pull up

WOD

A- 7 minutes to find your 1 rep max pull up

B- 7 minute ladder
10 calorie row
Strict HSPU
3-6-9-12-15...

GoFit

Warm up 

Combo Activation #1

Overhead banded circles

External rotations

Band walks (Lateral & FWD/REV)

Skill

Movement standards 

WOD

Tabata the following:

-Pull ups

-Rowing

-DB OH press

-Jump lunges