Bring-A-Friend Day, 10/5
October 4, 2019
Programming Preview: Week of 10/7
October 6, 2019
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Plank to Squat
10 Supine Scorpion
Skill
3 Rounds for Quality (15 Min)
3 Kip Swings on Rings or 6 False Grip Ring Rows
15 Hollow Rocks
3 Kneeling Ring Muscle up Transitions*
5 Burpees +10 Step Ups
Met Con
5 Rounds
In 4 Minutes:
.5 Mile Bike
10 Single DB Box Step Ups
10 Burpee Box Jump Overs
Max Ring Muscle Ups in remaining time
Rest 4 Minutes
Scale Muscle Ups to:
Chest to Bar Pull ups
Pull ups
Ring Rows
