Warm Up
3 Rounds
15 Jumping Jacks
5 Hanging Scap Retractions
15 Montain Climbers
5 Plank to Squat
Skill (12 Minutes)
2x 10 Hollow Rocks+ 10 Arch Rocks*+ 10 Band Curls
2X 3-5 Hollow Hold+Arch Hold on Pull Up Bar
2×5 Kip Swing (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)
Metcon (14 Minute Cap)
7 Rounds
7 Pull Ups
7 Burpees
21 Double Unders
Pull Up Scaling Options:
Scale UP to 3 Bar Muscle Ups or 7 CTB
Scale to Strict Band Assisted or Ring Rows
Scale Double Unders to 42 Single Skips
Mobility
1 Min OH Band Stretch/side
2x :30 Pike position calf stretch/side
