Wednesday, 8/28
August 27, 2019
Friday, 8/30
August 29, 2019
Warm Up
3 Rounds
12 Squats ((Pause/regular/jump)
6 Hanging Scap Retractions
12 Spider Lunges
6 Plank to Squat
1:30 Death Stretch/side (:45 low/:45 high)
Prep (6 Minutes)
3 Kip Swings+6 DB Front Squats
3 Kip Swings+6 DB Push Press
3 Kip Swings+3 DB Thrusters
Met Con
3-6-9-12-15-12-9-6-3 Reps for time (24 Min Cap)
Pull Ups
DB Thrusters (M:50/ W:35)
DB Facing Burpees
Mobility
2 Rounds
1 Min OH Band Stretch/side
1 Min Single Leg Flexion/side
Scale Pull Ups to Jumping Pull ups or Ring row
