Friday, 8/19

Warm-Up
3 rounds of
20 High Knees in Place
5 Hanging Scap Retractions
20 Mountain Climbers
5 Squat to Boot Strappers

Kipping Skill (10 min)
2 x 5 Hanging Hollow Hold* + 5 Hanging Arch Hold* + 10 Hollow Rocks + 10 Band Pull Aparts;
then,
2 x 5 Kip Swings* + :30 Kneeling Wrist Stretch + 10 Band Curls
* done on pull-up bar

Met-Con – “Nicole”
AMRAP in 20 Minutes
Run 400 M
Max Unbroken Pull-Ups

Pull-Up scaling options:
(A) 10 Jumping Pull-Ups + 10 OH Band Pull Aparts
(B) 10 Ring Rows + 10 OH Band Pull Aparts

Accessory
3 Rounds, NFT, of
10-15 DB Wrist Extensions
8-10 DB Powell Raises/ side

Cool Down
1 Min OH Band Stretch/side
1 Min Standing Calf Stretch/side