Tuesday, September 9

Warm-Up
3 Rounds
5 Hanging Scap Retractions
10 Arm circles each direction
15 Jumping Jacks

Mobility
1 minute Overhead Band distracted shoulder stretch/ side
1 minute Death stretch/ side

Skill: Kipping progression (15 minutes)
1×5 Hollow& hold, Arch& hold on pullup bar + 10 Hollow Rocks* + 10 Superman
2×5 Hollow and Arch on bar + 5 kip to hip bridge
2×5 Kip swings w/ straight arm elevation

*Scale Hollow rocks to 10 second hollow hold

Met-Con
5 Rounds, 1:30 on, 1:30 off, pick up where you left off
5 Pullups**
10 Pushups
15 Double Unders ***

**Scale Pullups to Band Assisted or Ring Rows
***Scale DU’s to 15 lateral hops (over and back)