November 20, 2025

Warm-up:

3 rounds –

30 banded pull-aparts
15 cable pull-overs
20 plank kettlebell pull-throughs

Cable Pull-Over

I like to use the triceps strap cable attachment for these cable pull-overs. These work the lats without engaging the biceps, much like a straight-arm lat pull-down. You can use a cable machine, a functional trainer, or a rigged-up situation like mine 😅

Lifts

3 round superset-

Pronated Pull-ups 8-10
Low incline single KB or DB skullcrusher 15-20

4 round superset-

Bench supported double dumbbell row 10-15
Cable triceps push-down (handle of choice) 15

Metcon

20-minute EMOM:

1: 12 hang power clean
2: 3×10 shuttle
3: Box Jumps
4: Back-supported Hanging Leg Raise or GHD Sit-up

Metcon Details

Choose a number of reps for box jumps and leg raises, or GHD sit-ups, so you are done in about 30 seconds per round.
Pick a weight on the hang power cleans that is challenging but one you think you can do 12 reps for at least the first three rounds. Still shooting for 30 seconds per round.