Min 1: 8 Strict Pull Ups
Min 2: 8 Strict TTB
Min 3: Rest
C: Banded Lat Pulldown (Green bands) or 3-5 strict pullups / 6 strict TTBs
M: 1: 5 negatives / 8 strict KTE
DB Strict Press (45/35)
Row 15/12 Cals between Press sets
C: DB Press (35/25) and 15/10 Cals
M: DB Press (25/15) and 12/8 Cals
Cap 20 minutes
Strength intent: Today’s EMOM has a pulling focus. Remember to keep your legs straight on the strict TTB as best as possible and resist the urge to kip while we focus on core and shoulder stability here.
Metcon Intent: Strict pushing strength with a metabolic component. The DB strict press is with 2 dumbbells. Try and maintain the same intensity on the rower each round as the rest (i.e.: the strict dumbbell press reps) shortens. Shoot for less than 1 minute of work each time you get to the rower and scale accordingly.