Sunday, 1/8
January 7, 2017
Tuesday, 1/10
January 9, 2017
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 OH Band Pull Aparts
10 Band Good Mornings
Prep
1x 5 Hollow Hold/Arch Hold+5 Jump Squats
1×5 Kip Swings+ 10 Step Ups
1×5 Kip Swings+ 5 Box Jumps
Metcon
6 Rounds
12 Pull Ups
15 Box Jumps
12 V-Ups
15 KB Swings
Rest 2 Minutes after each round
Mobility
1 Min OH Band stretch/ side
1 Min Standing Calf stretch/side
Pull Up scaling Options:
6 Pull Ups (1/2 volume)
6 Band assisted
12 Ring Rows
