Warm up:
3 rounds
30 banded pull-aparts
15 cable pull-overs
20 plank KB pull-throughs
Cable Pull Over Details
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 rounds superset
Pull-up 10-12
Dumbbell Roll-Back Extension 15-20
Dumbbell Roll-Back Extension Details
These can be done flat, like I am here, or on an incline or decline bench. The goal is to keep the elbows in one position and really stretch the triceps by bringing both dumbbell heads as far back as possible.
3 round superset
Chest Supported Incline Bench DB Row 12
Seated Overhead Cable Tricep Extension
Inverted Row (Body Row)
3xMax Rep
Metcon
20 Minute EMOM:
1: 8-10 Sandbag cleans 100/70
2: 12 Box Jumps 24/20
3: 15/6 cal bike
4: 12 Back-supported Hanging Leg Raise or GHD Sit-ups
THE WODSMITH 
Leave a comment