Wednesday, 10/28
October 27, 2015Base Camp, 10/31/2015
October 28, 2015
Warm-Up
3 Rounds of
10 Arm Circles/direction
5 Hanging Scap Retractions
10 Supine Scorpion
5 Dolphin Push-ups
Strength
EMOM for 16min (8x/each)
- 1/2 max Strict Pull-Ups /OR/ 1-2 Negatives
- 8 DB Floor Press (may increase in weight each set if able/desired)
Met-Con
Once through for time:
15-12-9-6-3
Pull-ups*
Push-ups**
Sit-Ups
– 12 minute cap
* Pull-ups may be kipping or strict, and may be overhand, underhand, or mixed grip; Scale to Ring Rows
** Scale Push-ups to (1) from knees /OR/ (2) hands on a box
