Tuesday, 4/21

Photo Credit: Charles Wharton

Warm-Up
4 Rounds of
4 Hanging Scap Retractions
8 Supine Scorpion
4 Squat to Bootstrapper
8 Superman w/ Arm Retraction
4 Dolphin Push-ups

Skill
EMOM for 18min (6 rounds each)

1. 5 False Grip Ring Rows + 5 Scap Push-ups
2. 10 Heavy Russian KB Swings
3. L-Sit For Max time + Hollow Rock/Hold until :40 mark

Met-Con
3 rounds, 2 minutes ON + 2 minutes OFF
3 Pull-Ups*
3 Toes-to-Bar
12 Spider Plank (6/side)

– Scale Pull-ups to 5 band assisted
– Scale T2B to Hanging Knee Raises