WODScreen

WARM UP

3 Rounds
1:00 Jump Rope
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions

BACK & BICEPS (2/6)

Deadlift
3-3-3
*Starting at 85% building to a heavy triple 9/10 RPE

Weighted Strict Pull-up
3-3-3
*Starting at 85% building to a heavy triple 9/10 RPE

Banded Tricep Extensions
3 x 15 @ RPE 7

Mechanical Drop Sets
4 Rounds for max reps of:
5 Lat Pull Downs
10 Dumbbell Bent Over Rows
max rep Underhand Bent Over Barbell Rows

– Rest 2-2:30 mins between sets –