Monday, 10/28

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Spider Lunge w/ Reach Up

Alt Samson Lunges

6 Alt T Push Ups

Prep (12 min)

2×3 Kip Swings +12 Hollow Rocks

3×2 Box Jumping Bar Muscle Ups Drills+ 6 Single Arm OH BD Lunges (3/arm)

Met Con

AMRAP 6 Minutes

6 Bar Muscle Ups

18 Single Arm OH DB Lunges (9/arm) (50/35)

Rest 6 Minutes

AMRAP 6 Minutes

12 Pull Ups

18 Alt DB Snatch

Scale Bar Muscle Ups/Pull Ups to: 

-CTB Pull Ups

-Pull Ups

-Jumping Pull Ups

– Ring Rows