Thursday 20th Aug 2026
2 rounds
- 15 Banded Pull Aparts or Cable face pulls
- 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep)
-10 light KB halos in each direction
1️⃣ EVERY 3 MIN FOR 3 ROUNDS
Max rep strict chin ups
Scale to chin over bar holds or ring rows if needed
2️⃣ EVERY 3 MIN FOR 3 ROUNDS
Max rep Weighted push ups
Scale to bodyweight pushups if needed, if you manage more than 20 each round rthen increase your load
3️⃣ Superset 1
3 sets
12-20 Barbell bicep curls
8-12 single arm rows
4️⃣ Superset 2
3 sets
8-12 DB walking lunges each leg
MR hanging windshield wiper progression
Scale to lying windshield wiper
