WARM-UP

 
WOD: 

5x10 Scap Pull Ups

5x5 Segment + Ecc pull up take 3-5 Seconds to descent. Rest 90-120 Seconds between sets

3x10 Bench dips

Accumulate 40 Banded tricep extensions

a) 3 sets of 8-12 Banded PU. If you hit 12, decrease band resistance.

Superset with:

b) 3 sets of 8-12 push ups.

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