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

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