Thursday, January 16

Warm-Up
3 Rounds of
6 Spider Lunges w/ reach-up on both sides
12 Scorpion
OH band pull aparts
12 Alt Samson Lunges
6 Hanging Scap retractions
12 Supine Tuck to Hollow

Strength
5 Rounds of

• Max strict chin-ups*
• 45 seconds REST
• 4 Alt Turkish Get Ups
• 45 seconds REST

*scale to 2 negatives

Finisher
6 Alternating Tabata Rounds each of

• Hollow Rocks (or hold)
• Windshield Wipers

– workout is 6min total, but alternating back and forth between the two above movements