Monday, 4/10
April 10, 2017
Wednesday, 4/12
April 11, 2017

4 Rounds
4 Hanging Scap retractions
8 Band Pull Aparts
4 Spider Lunge w/ reach up
8 Band Curls

Skill (15 M)
2x 10 Hollow Rocks+ 10 Arch Rocks*
2X 3-5 Hollow Hold+Arch Hold on Pull Up Bar
2×5 Arch to Hollow on Pull up Bar

Pull Up Baseline:
1x Max unbroken Pull ups
-scale up to chest to bar
-scale to chin over bar strict chin ups with single band (NO KIPPING in BAND)

EMOM 24 Min
A) 1/3 Max unbroken Pull ups
B) 15 KB Swings
C) 5 V-Ups+10 Hollow Rocks+5 V-Ups
D) 35 Double Unders (scale to 50 Single Skips)

1 Min OH Band Stretch/side
2x :30 Pike position calf stretch/side

1 Comment

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