Warm-Up
3 Rounds of
3 Inchworm Walkouts (“inchworm in place”)
6 Hanging Scap Retractions
12 Supine Scorpion
15 Band Good Mornings
Workout Prep
1 x 10 Russian KB Swings (lighter than standard Met con weight) + 4 Alt-T Push-ups
1 x 10 KB Swing (practice option for workout from list below) + 4 Alt-T Push-ups
Met-Con
EMOM in 24min of (8 rounds each):
A) 3 or 6 or 9 Strict Chin ups*;
B) 12 Single Arm KB Swings** + 8 Push-ups
C) 12 Plate Russian Twists (6 per side) + 8 V-ups
* Chin-up reps and scaling:
** Single Arm KB Swing scaling options (All swings to chest height only):
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First day back since… the Smackdown. Good to get started again even if it was an awful 24 minute reminder of how little I’ve been moving for the past month! Chin-ups failed remarkably fast down to 3 each round, push-ups always fail quickly so that was expected, twists and v-ups rounds hit much harder and ended up being the ones I didn’t quite complete on the last cycle. Fun times!