Warmup

A. 1K or 5 min EASY row

Myofascia Release

B. 10 minutes on the foam roller

2:30 on your right leg IT band, 2:30 on your right leg adductor (inside of leg)
2:30 on your left leg IT band, 2:30 on your left leg adductor

Strength Conditioning

C. “Lynne”

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Once you come off the bar you are done. Try to stay away from more than two more reps of dead hangs.

Scaling Options
Rx+ – chest to bar pull ups
Scale: 3/4 BW bench + pull ups
Fitness: 1/2 BW bench + jumping chest to bar pull ups (FINISH that pull! Make sure you make contact. If you cannot (bar is 6″ below head), then get the chin over the bar, but again, finish the chin over the bar.