Monday, 10/10/16
October 9, 2016
Wednesday, 10/12
October 11, 2016
Warm-Up
3 Rounds of
5 Hanging Scap retractions
10 Pause Squats
15 Jumping Jacks
then,
3 Rounds of
5 Kip Swings (scale to Hang Scap Retraction as above)
10 Jump Squats
15 Jumping Jacks
Met-Con
3 Rounds through of
AMRAP in 3 Minutes
5 Pull-Ups (scale to Band Assisted Pull-Up or Ring Rows)
5 Box Jump Overs (jump or step up, step down to other side)
Rest 3 Minutes
AMRAP in 3 Minutes
5 DB Hang Squat Cleans (combined DBs = 1/2 bw)
25 Double Unders (scale to 50 Single Skips)
Rest 3 Minutes
Cool Down
1 Min Standing Calf stretch/side
1 Min OH Band Stretch/side
