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
4 round superset
Bench Supported Dumbbell Row 12-15
Incline Overhead Cable Triceps Extension 10-12
3 round super set
Banded Pull-up 20
Banded Triceps Push-down
2 round superset
Inverted Row (body row) Max rep
Diamond Push-up Max rep
Metcon
20 Minute EMOM:
1: 16 Cal Row
2: 12 Dumbbell Hang Power Snatch (Alternating) 70/50
3: 60 Double Unders
4: 12 Back-supported Hanging Leg Raise or GHD Sit-ups
THE WODSMITH 
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