Tuesday October 8

Warm-Up
2 rounds of
15 pause squats
10 scap push-ups
15/side side plank reach and squeeze
5 hanging scap retractions

Strength (15 min cap)
50 strict chin-ups in as few sets as possible
Mandatory Rest:
any set over 15 reps = at least 90sec;
any set over 10 to 15 reps = at least 60sec;
any set of 5 to 10 = at least 30sec
– scale to 5 rounds of: 2 chin-grip negatives on the 0 & Even Minutes, 10 band pull-aparts on the Odd Minutes

Accessory Strength (15 min time limit)
3 Rounds (NFT) of
(1) 8-12 Single arm DB/KB Rows
(2) 12-15 Tricep Press-downs

Met-Con
AMRAP in 6 minutes of

4 Off-Set Alt. Push-Ups (1 hand on DB, 1 hand on floor, push-up, then switch DB to the other hand and repeat; 4 total, so 2/side)

6 Alt DB snatch (6 total, so 3/side)

12 Ab Mat Sit-Ups