Wednesday, 10/2
Tuesday, 10/1
September 30, 2019
Member Spotlight: Jase O.
October 1, 2019
Warm Up
3 Rounds
12 Squats (pause/reg/jump)
6 Hanging Scap Retractions
12 Alt Samson Lunges
6 Plank to Squat
Prep (8 Minutes)
2×3 Kip swings + 6 Prone PVC dislocates+ 6 step ups
2×2 Bar Jumping Transitions + :30 Row
Met Con
For time (18 Min Cap)
60/45/30 Cal Row
45 Toes to Bar
30 Burpee Box Jump Overs
15 Bar Muscle Ups
Bar Muscle Up scaling:
3x 5 Pull Ups (CTB, chin over bar or jumping)+5 Push Ups
