Friday, October 25

Warm-Up
2 rounds of
12 Arm Circles Fwd, 12 Arm Circles Bkwd, 10 Overhead Band Pull-Aparts, 8 Hanging Scap Retraction, 8 Single Leg Hip Bridges,

Skill – Kipping

2 rounds of
3 Hollow Position Holds + 3 Superman Holds

then,

2 rounds of
5 Hollow & Hold + Arch & Hold

then,

2 rounds of
10 Arch to Hollow w/ no pause

then,

2 rounds of
5-10 Kipping Swings w/ Straight Arm Elevation

Met-Con
3 rounds
max unbroken pull-ups (scale to 10 ring rows)
follow immediately with
– double the number of DB snatches (round up to the nearest even number; alt arms, and take each from floor)
– double the number of push-ups (scale up to HR on plate, down to hands on box)
2 minutes rest