Wednesday, 10/29

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:

1. If able to do Chins, choose a number you feel you can stick with through most rounds
2. Reps do not have to be unbroken, just within Minute
3. Scale to 2 negative chins per round as long as they are able to control descent
4. Once Negatives are over taxed (not controlled) switch to 10 Band pull-aparts each round

** Single Arm KB Swing scaling options (All swings to chest height only):

• RX’d: 6 per arm alternating hands each swing (switch at the top)
• Scaled 1: 6 per arm- 6 on one side then 6 on the other side
• Scaled 2: 12 Russian Swings (both hands on bell)
• Scaled UP: 8 KB Snatches each Arm (with prior technique practice and instructors approval only)