4 rounds
– 20 assisted pull ups. Use a band, no matter what your level use a band where you can aim for your failure point to be about 20 reps
-15 incline ring push ups with Ring turnout (RTO) once your elbows are straight. Raise the rings so you can get to 15 reps. It is OK if you have to break up the set. Turn palms forward as much as you can at the top of each rep. focus on range of motion of the shoulder blades and keeping elbows in. https://youtu.be/ho5zq8PbHno?t=331
-10 reverse hyper https://www.youtube.com/watch?v=4cAV3fIIJgc https://youtu.be/ZeRsNzFcQLQ?t=219 https://youtu.be/3d9_W–eUcI?t=27 https://www.youtube.com/watch?v=Xs1szPEIT-A