Wednesday, December 11
December 10, 2013
Friday, December 13
December 12, 2013


3 Rounds of
50 jumping jacks
10 Scap pushups
5 hanging Scap retractions

1 minute shoulder rotator smash w/Lax ball (BaSL p 250) each side
1 minute banded overhead distraction (BaSL p. 257) each side

5 rounds for time:
5 Pullups*
15 Pushups
5 Pullups
30 Double Unders**

*Pull-Ups Scaling: Scale down to band assisted (single band, no kipping or ring rows), scale up to CTB
** Double Under Scaling: 90 single skips

2 Rounds (NFT) of
15 DB Powell Raises each side
15 Resistance Tube Face Pulls


  1. Scott F says:

    Happy I can do 50 pull ups without bands now. Push ups, however, remain the weakness. I conclude have no triceps endurance when they go after 20 reps or so. Guess I need to get more friendly with them. DU’s remain a largely unaccomplished skill. Good to have goals.