October 4, 2016 Team CFR


Upper body Pull
1. 15min Scap test: trap 3, powell raise, external rotation
2. if pass level 1
10min build to max set with bodyweight or wtd pull up    
     if fail level 1 or unable to do a pull up
10min build to a 3rep and 1rep max with bands
3. 50 burpees for time (5min cap)

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