Saturday, July 19

Warm-Up
3 rounds of
6 Hanging Scap Retractions
6 Alt-T Pushups
9 Hip Bridges
9 Superman
12 Spider Lunges
12 Jump Squats

then,

:30 Band shoulder Rotations; then,
:30 Band Cross Overs
– complete both exercises on one side before switching
– Demo Video HERE – Rotations at 2:20 mark, Crossovers @ 3:20 mark

Strength – Floor press
5-5-3-3-3-2-2

Met-Con
12 Minute Ladder
1st minute: 2 strict Pull-ups
2nd Minute: 12 Alt DB Snatches
3rd Minute: 4 Strict Pull-ups
4th Minute: 10 Alt DB Snatch
until
11th Minute: 12 Strict Pull-ups
12th Minute: 2 Alt DB Snatch

– Scale Strict Pull-ups to challenging Ring Rows
– Pull-ups do not have to be unbroken, just completed within minute
– Once unable to complete pullups within minute, start back at 2 and being working back up in remaining time