Saturday, 7/20
July 19, 2019
Programming Preview: Week of 7/22
July 21, 2019

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Spider Lunges

6 Alt Bird Dogs

12 Band Curls 

Rope Climb Progressions (20 Min)

1x Standing lower and climb

2×3 Seated Foot Hook and Stand (NO CLIMBING HIGHER WITH BOXES UNDER)

2x Partial Climb and Lower

Remaining time to try full rope climbs

Met Con

For time:

Bike 50/35 Cals

50 Push Ups

35 Pull Ups* (scale to Jumping Pull ups or Ring Rows)

50 Alt DB Snatch (50/35)

3 Rounds NFT

Max Unbroken Dips (Ring/Bar/Box)

20 Band Pull Aparts

10-15 DB Wrist Extensions

10 DB Powell Raises/side

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