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