Spend 2 minutes in Z1
Then, 3 rounds
15 to 20 banded pull-aparts
10 to 15 push-ups
Complete 5 rounds, not for time.
ME body weight bench press
ME strict pull-ups
This is a named workout. Lynne. It can take anywhere from 10 to 20 minutes depending how heavy you are lifting and then how much time you need off between rounds. The goal is to stay 2 or 3 reps away from failure each round while MAINTAINING a challenging number each round. No need to come out and get 100 reps round 1 and fail all sorts of reps round 5.
If the prescribed weight is too heavy think about a different percentage of bodyweight. Maybe 3/4 BW might be more approachable. Think about getting between 8 to 12 reps on the bench based on the weight you chose.
3 to 5 rounds
100m farmer carry (70/53#)(53/35#)
Just grunt work. It is your conditioning piece and no it is not optional.
The farmers carry is one hell of a farmers carry. Since the farmers carry is a grip strength piece, wrapping the thumb around is critical to building grip strength. If you keep the thumb behind with the rest of you hand, you are truly not training grip and losing a huge piece of exercise.