Spend 2 minutes in Z1
Then, 3 rounds of
5 ring rows
Pec smash and stretch against wall
Rotational drills w/5’s or 2.5’s
A. Bench press – 5×3; AHAP
B1. Weighted pull-ups – 5×5; AHAP
B2. Weighted sit-ups – 3×10
50 deadlifts (135/95#)(115/75#)
50 ring dips
Long, mental workout. Scale the dips to either box dips, dips on the GHD, or even dips on the parallette bars. You can even scale the Pbar dips by placing them on top of 45’s. This will increase the ROM and make them more difficult.
Spend 5 minutes with a foam roller and a band before you go.