For time:
5 rounds
4 HSPU (abmat-ish depth... deeper if poss?)
4 Strict Pull Up
into
5 rounds
4 Push Up (elbows in tight)
4 Ring Row (feet elevated if poss... chest to rings) --- 8:17
+
A. Dead hang to inverted on rings / skin the cat practice. 5-10 minutes.
B. Trap 3 Raises. 12-15 reps. 1 min rest between arms. x 3 per arm
C. Powell Raises. 10-12 reps. 1 min rest between arms. x 3 per arm
Notes : Felt like I should have been moving faster, but the pull ups were really slowing me down. After the first set, had to break them up. Took me about 5 min for the first set alone. Ring rows were really tough too. Had feet elevated on those. Ring tricks (aka dead hang to inverted) are fun! Don't really have the dead hang part yet though. I do a little swing to get up there, hang around for a bit, then work on coming down very slow and controlled. Shoulder exercises were good.
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