Superset the 5 working sets of RDLs with a dip variation:
5-10 Russian Dips
5-10 Ring Dips
5-10 Box Dips
Focus on virtuosity of movement! Better range of motion and better technique in training will make you a better athlete – rushing and cutting corners will not give you the results you want.
5×5 across, AHAP
12 Min AMRAP
3, 6, 9, 12, etc., ascending up the ladder as far as you can in 12 minutes.
(Perform 3 OHS then 3 CTB, 6 OHS then 6 CTB, etc.)
Strict banded CTB pull-ups (chest MUST make contact with bar)
OHS@65/45 or performed as OH stationary front lunges (1:1; each lunge = one OHS)
Sternum ring rows