Friday, 8/9
Thursday, 8/8
August 7, 2019
Bring-a-Friend Day, 8/10
August 9, 2019
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
15 Mountain Climbers
20 Jumping Jacks
Prep (8 Minutes)
3 Rounds
3 Kip Swings+ 6 OH Band Pull Aparts+ 12 Band Curls
30 Single Skips
EMOM 18 Minutes (6 Rounds)
A) UB Pulling skill*
B) 5 Hollow Raises+10 Hollow Rocks+5 V-Ups
C) 30-50 Double Unders (scale to :45 single skips)
3 Rounds NFT
3 Ring I-Y-Ts
8-10 Single Arm DB Rows
15 DB Wrist Extension
UB Pulling Skill*
Ring Muscle Ups
Bar Muscle Ups
CTB Pull Ups
Butterfly Pull Ups
Pull Ups
Band Assisted Pull ups
Ring Rows
