James Taylor from OPT demonstrates a Powell Raise and External Rotation From Knee.
A. In 20mins, build to a max in the following weighted exercises:
A1. Wtd Pullup
Include bodyweight in score. If can do a strict pullup, then score is bodyweight, if no strict pullup, then max time hold chin over bar.
A2. Wtd Dip
Include bodyweight in score.
B. For Time:
– Bar Dips x 20
– Run x 800m
C. In 10 min, build to 8RMs in both movements:
– DB External Rotation From Knee @3010 temp0
– DB Powell Raise From Side Lying @3010 tempo