Monday, 4/20
April 19, 2015Wednesday, 4/22
April 22, 2015
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)
- 5 False Grip Ring Rows + 5 Scap Push-ups
- 10 Heavy Russian KB Swings
- 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