Monday, 9/26/16
September 25, 2016
Wednesday, 9/28
September 27, 2016
Warm-Up
3 Rounds of
6 Hanging Scap Retractions
6 Spider Lunge w/ Reach Up
6 Tube Sword Pulls/side
6 Plank to Squat
Met-Con
12 Rounds of 1:30 Work + 1:30 Rest:
1:30 to complete
6 Pull-Ups
6 Alt DB Snatches (M35-40% bw, W:25-30% bw)
Max Burpees
– Scale Pull-Ups to Single Band Assisted Pull-Ups or Ring Rows
Cool Down
1:30 OH Band stretch/side
1:30 Single Leg Flexion/side
