Friday, April 4

Credit: Charles Wharton

Warm-Up
3 Rounds of
5 hanging scap retractions
10 Alt Reverse Samson Lunge
5 plank to squat
10 squats

Prep
1 x 5 hollow & arch on pullup bar
– hold each position for a 1 count, emphasize control and movement from the hips, accompanied by push and pull on the bar – NOT swinging with the legs

1 x 5 hollow to arch
– fluid transition with no pauses

1 x 5 kip swings
– fluid transition with hip elevation on the back swing – basically everything but the hip pop and pull into the bar

Met-Con 1
10min AMRAP of
10 Pull-ups*
20 Ab Mat Sit-ups (butterfly feet, no anchors)

*Pull-up scaling: Scale Down to (1) Single band, strict only; (2) Ring Rows; Scale Up to Chest to Bar

Met-Con 2
in Teams of 4, Row for 12 Minutes total under the following conditions:
– Switch who rows every minute on the minute (stay in order)
– Everyone except person rowing does 5 burpees
– Score is total meters rowed