20250708 - “Engine Builder”

Training Session Focus: Explosive pulling and core stability work

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Incline DB Rows
10 Deadbugs
:20s Active Hang
10 Rotational Med Ball Slams

Work:
1: Barbell Pendlay Row - 5x4@85%
2: Med Ball Chest Throw - 3x6
3: Weighted Pull Ups - 4x4
4: DB Renegade Rows - 3x10
5: Plank - 3x1:00

METCON - For Time: “Captain Crunch”
21-15-9
KB Swings (70/53)
Sit Ups
Box Jumps (24/20)

Cool Down:
Hanging Lat Stretch :45s
Crossbody Shoulder Stretch - :30s
Butterfly Pose - 1:00