Monday, 12/7

Warm-Up
3 Rounds
5 Hanging Scap Retraction
10 Spider Lunge
5 OH Band Pull-Apart
10 Band Curl
5 Plank-to-Squat
10 Supine Scorpion

then,

1 Min OH Band Stretch
1 Min Death stretch

Strength – Strict Chin-Ups (25 Min)
Prep:
1 x 5, 1 x 3

Work:
5-4-3-2-1 weighted
– Scale to 6x near max Strict Chin Ups /OR/ 8×2 Negatives

Partner Met-Con
AMRAP 14 minutes, of
7 Toes to Bar
14 KB Swings
7 Burpees
– Partners alternate exercises: A does T2B, B does swings, A does Burpees, B does T2B, etc.