Thursday, 8/17

Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Supine Scorpion
5 Hips to wall
20 Mountain Climbers
 
Prep
2 rounds
5 Toes to PVC (V-Up keeping arms straight)
10 Hollow Rocks
10 Arch Rocks
 
2 Rounds
3-5 Kip swings (work for maximum elevation with Straight arms)
3 Kip to Hip Bridge
 
Met Con (24 Min Cap)                No MU Option:
Run 400 M                                           Run 400 M
15 Bar Muscle Ups                                30 Pull ups
Run 800 M                                           Run 800 M
30 T2B                                              30 TTB
Run 400 M                                           Run 400 M
45 Pull ups                                         30 Pull ups
 
Pull up scaling options (No MU Option)
20/10 Pull Ups
3 Rounds of 5 band assisted+10 Band Pull Aparts
3 Rounds of 10 Ring Rows+10 Band Pull Aparts
 
Mobility
1 Min Kneeling wrist stretch
1 Min OH Band Stretch/side
1 Min Kneeling wrist stretch