Warm Up
3 Rounds
5 Hanging Scap retractions
10 Band Pull Aparts
15 Jumping Jacks
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)
Met Con
AMRAP 15 Min
9 Pull Ups
15 Push Ups
21 Double Unders
Pull Up Scaling Options:
Scale up to 3 Bar Muscle Ups or 9 CTB
Scale down to 6 Band Assisted or 6 Ring Rows
1 Min OH Band Stretch/side
2x :30 Pike position calf stretch/side
