Skill: Pullup Practice (10 Mins)

3 sets, resting as needed between movements

5 Scap Pullups

3-5 Strict Pullups

5-10 Kipping Pullups

rest 90 secs b/w sets

Strength: Bench Press/Strict Chin Up (20 mins)

5-5-5-5-5 

Bench Press (increasing weight each set)

3-3-3-3-3 

Weighted Strict Chin Up (increase or stay the same, up to you!)

Rest as needed to complete all 5 sets

Chin Up Scales: Supinated Inverted Row x 10, Supinated Barbell Bent Over row x 10 reps,