Tuesday, 8/18

Warm-Up
3 rounds of
5 Hanging Scap Retractions
10 Prone Scorpion
5 Band Pull Apart Complex
10 Supine Scorpion

then,

1 Minute OH band Stretch

Skill
EMOM for 12min:
A) 6 Kip Swings (scale up to: 2 Kip Swings + 4 CTB Pull-Ups /OR/ 6 Butterfly Pull-ups)
B) 6 Hollow Rocks + 6 Arch Rocks + 6 Hollow Rocks

Met-Con
6 Rounds
:45 Max Pull-ups
:15 Rest
:45 Max Plate Russian Twists
:15 Rest
:45 Max Double Unders
:15 Rest

– Scale Pullups tp Band assisted or Ring Rows
– Scale DUs to Single Skips