Thursday, 10/29

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. 1/2 max Strict Pull-Ups /OR/ 1-2 Negatives
2. 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