Wednesday, 1/13

Warm-Up
3 Rounds of
5 Hanging Scap retractions
10 Spider Lunges
5 Dolphin Push-ups
10 Band Curls

Skill/Strength
3 Rounds
2 Minutes Max Strict Pull-Ups
2 Minutes Rest
– scale to single band or 2-3 negatives/round

MetCon

Once through for time:
20 Pull-Ups
40 Push-Ups
15 Pull-Ups
30 Push-Ups
10 Pull-Ups
20 Push-Ups
5 Pull-Ups
10 Push-Ups

Scaling Options:
Less volume (10/20, 8/16, 6/12, 4/8)
Use Ring Rows and Hands-on-Box for Push-ups

Scale Up:
C2B /OR/ C2B w/ additional round of 25/50
– Should have 15+ unbroken pull-ups to scale up

Cool Down
1 Min OH Band stretch/side
1 Min Standing Pec Stretch/ side