RETURN TO FULL PROGRAM

    • Arm circles: 20sec / direction

    • Run/stairs: 3 laps
      *Replace w/ 2min up & downs if unable to run

    • Prone W (mimicking squat rack): 10x + 10sec

    • 2min rest before first set of rows

  • 3 sets of 1-arm Pendlay rows (opposite hand supported by parallettes):

    • 0min: 15lbs x 10

    • 4min: 22 x 10

    • 9min: 29 x 10 (RECORD)

  • 5 sets of ring pull-ups with pronated grip (B = black band; R = red band):

    • 14min: 2B + 2R x 5

    • 18min: 2B + 1R x 5

    • 23min: 2B x 5

    • 28min: 2B x 6 (RECORD)

    • 33min: 2B + 2R x 9

  • 3 sets of single arm preacher curl (right arm first) + 1 set passive hang:
    *I forgot to annotate the bench setting but I believe we had it at the 2nd highest incline?

    • 38m: 10lbs x 12

    • 42m: 11 x 12

    • 47m: 13 x max reps (0 RIR)

    • 52m: Passive ring hang x 48sec

    • Twist flop: 1min

    • Jackhammer: 1min

    • Standing meditation or savasana: 3min+

MAURA: PULL

Session feedback / difficulty ratings:

*VIDEO SUBMISSIONS:

  • Single arm row, final set

  • Pull-ups, set 4