Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Alt T Push Ups
6 Spider Lunges
6 Squat to Boootstrappers
Skill
Every 90 Seconds for 18 Min (4 Rounds each)
A) 3 Wall Walks as slowly and controlled as possible
B) Strict Pull Ups (1/3 number from 3 Minute baseline or max strict in 1 minute)
C) 5 Hollow Raises + 10 Hollow Rocks + 5 Arch Raises + 10 Arch Rocks
Scale Pull ups in Skill to 5-8 band Assisted or 3 Negatives
Strength
Push Press (25 min)
Prep: 1×5 w/ bar, 3×3 working up
Work: 5-5-3-3-2-2 working up
Met Con
3 Rounds For Time
Run 400 M
3 Rounds of Cindy-ish (5 Pull Ups/10 Push Ups/15 Ab Mat Sit Ups)
Scale Pull ups in Met Con to Jumping or Ring Rows
Scale Run to .4 mile Assault Bike
