20250715 - “Pull & Pop”

Training Session Focus: Explosive upper back and core work.

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Ring Rows
10 KB Dead Pulls
5 Med Ball Slams
30 Jump Rope Skips

Work:
1: Med Ball Scoop Toss - 3x6
2: Barbell Pendlay Row - 5x3@90% effort
3: Inverted Row Hold + Pull - 3x10
4: Heavy Suitcase Carry - 3x40m per side

METCON - Every 3:00 x 4 Rounds: “Bolt Action”
8 Power Cleans (115/85)
10 T2B
12 Wall Balls (20/14)

Score is fastest round

Cool Down:
Lat Wall Stretch - :45s
Wrist & Forearm Stretch - :30s per side
Supine Twist - :30s per side