10 Spiderman lunge + vertical rotation (5 each side)
5 Scap retraction + strict pull-ups: 1s pause at the top (no chin reach, partner assist if required)
10 Barbell good mornings
30s Assault bike
Use the following rep scheme to warm-up:
Once you have completed these sets, adding weight each round, begin your first set working set. It should be at least 85% of your 1RM. Build across sets if you can, or pick a heavy weight to hold across if you reach a top weight early.
It is ok to take more sets to build to your first working set, but do not take less.
Rest at 2-3 minutes between working sets.
2 Rounds for time:
Build to a 7 rep max across at least 4 sets.
Perform 2 reps every minute for 10 minutes. Add weight each round and keep it fast. No failed reps.
Toes to bar