Monday, 9/21

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Spider Lunges
5 Hips to Wall
10 OH Band Pull Aparts
5 Squat to Bootstrappers
10 supine Scorpion

Skill
EMOM for 10min (5 rounds each)

A) 4 Kip swings + 2 Negatives
– Scale Up: 2 Strict Pull-ups + 4 Kip Swings /OR/ 2 Strict Pull-ups + 6 Butterfly Pull-ups)

B) 10 V Ups + 20 Flutter Kicks

Partner Met-Con (24 min cap)
1-2-3-2-1 Rounds of
6 Pull-ups
9 KB Swings
12 Ab Mat Sit Ups

– A completes 1 round of 6/9/12, then B completes 1 round; A completes 2 rounds, then B Completes 2 rounds; etc.