January 12, 2017

A: Warm Up

00:00-2:00
Jump Rope at an easy pace

2:00-6:00
15 Banded Passes
15 Band Pull Aparts
15 Scap Pullups
15 Scap Pushups
3-5 Strict Pullups

6:00-10:00
10 Scorpions
10 Iron Crosses
10 Lateral Lunges
10 Air Squats
10 Squat to stand
10 Supermans with twist

10:00-15:00
Mobility for lats, shoulders and Thoracic

B: Weighted Pull-ups (8,7,6,5,4,3)

Compare to December 30th, 2016
Every 2-3 minutes
If you don't have strict pull-ups perform Double ring rows or 10-20s negative.

C: Diane (Time)

21-15-9  
Deadlifts, 225# / 155#  
Handstand Push-ups
Spend 10 minutes before workout warming up and reviewing HSPUs as a group. Determine scaling methods at this point as well.