Friday, January 31

Warm-Up
3 Rounds of
10 Alt Samson Lunges
10 Dolphin Push-Ups
5 Kip-to-Hip Bridge
5 Plank-to-Squat

Met-Con Prep (NFT, but within 15 min)
2 Rounds of
3 wall walkers
15 flutter kicks
then,
2 Rounds of
10-20 alt shoulder touches

Partner Met-Con (20 min time cap)
With only person working at a time, each partner must complete 40 HSPU for time, with 15 KB Swings for every break in the HSPU
– Must complete both HSPU & KBS before waiting partner begins
– If one partner finishes before the other, second partner carries on as individual

Rx’d
– Hands on 25lb bumpers, with ab-mat under head (partners may mix between Rx’d and Option 1)

Scale Down, Option 1
– No bumpers, 2 ab-mats under head (partners may mix between Rx’d and Option 1)

Scale Down, Option 2
– 6 Rounds of 3 Wall Walkers + 15 KB Swings (both partners must do the same scaling option)

Scale Up
– 60 HSPU, hands on 35lb bumpers or greater (both partners must do the same scaling option)