
Thursday, 8/22
August 21, 2019
Saturday, 8/24
August 23, 2019Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Jumping Jacks
15 Band Good Mornings
Prep (6 Minutes)
3 Hollow Hold to Arch hold on Pull up Bar
5 PVC Dislocates
5 Kip Swings
5 KB Swings (light)
5 PVC Dislocates
5 Kip Swings (focus on pressing bar down, max elevation w/ straight arms)
5 KB Swings (working weight)
Met Con
For Time (28 Min Cap)
Run 400 M
45 KB Swings
Run 800 M
45 Toes to Bar
Run 800 M
45 KB Swings
Run 400 M
Mobility
2 Rounds
1 Min Standing Calf Stretch/side
1 Min Kneeling Hamstring Stretch/side
1 Min Bretzel Stretch/side