Smackdown 2017: The Essentials
September 19, 2017
Thursday, 9/21
September 20, 2017
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Supine Scorpion
5 Quadruped Extension& Rotation/ side
10 Spider Lunges
Prep
2 rounds
5 Toes to PVC (V-Up keeping arms straight)
10 Hollow Rocks
10 Arch Rocks
3 Rounds
3-5 Kip swings (work for maximum elevation with Straight arms)
3 Kip to Hip Bridge
Met Con
EMOM 24 (6 rounds each)
A) 2-4 Band Bar Muscle Ups*
B) 12 DB Power Cleans (M:50/40/30, W:35/25/15)
C) 6 V-Ups+12 Hollow Rocks+ 6 V-Ups
D) 24 Double Unders (scale to :40 Single Skips)
*Scale up to 2-4 Bar Bar Muscle Up attempts or Max unbroken Bar Muscle Ups
Mobility
3 rounds
:30 Kneeling Wrist Stretch
:30 Cobra stretch
:30 Childs pose
