Tuesday, 10/8
Monday, 10/7
October 6, 2019
Wednesday, 10/9
October 8, 2019
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Squat to Bootstrappers
6 Spider Lunge w/ Reach Up
6 Alt T Push Ups
Prep (9 min)
2×3 Kip Swings+ :30 Handstand Hold+15 Band Good Mornings
2×2 HSPU+ 3 Pull Ups (or scaled options)+
Met Con
3 Rounds
3 Minutes Max HSPU (RX+: Strict, scaled to Ab Mats or Push Ups)
2 Minutes Max Pull Ups (RX+: CTB, Scaled: Jumping)
1 Minute Max Alt DB Snatch (RX+ 70/50, RX 50/35)
Rest 3 Minutes
Mobility
1 Min OH Band Stretch/side
1 Min Single Leg Flexion/side
