Friday, 11/1
October 31, 2019
Sunday, 11/3
November 2, 2019
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Mountain Climbers
6 Dolphin Push Ups
12 Spider Lunges
Prep:
1×400 M Run
2×5 Kip Swings + 3 Plank to Squat
1×3 Pull Ups (or scaled option) + 3 Burpees
Met Con
For time (27 min cap)
Run 400 M
27 Pull Ups
9 Burpees
Run 400 M
21 Pull Ups
15 Burpees
Run 400 M
15 Pull Ups
21 Burpees
Run 400 M
9 Pull Ups
27 Burpees
Mobility
2 Rounds
1 min OH Band stretch/side
1 min Bretzel stretch/side
Scale pull ups to:
18-14-10-6 reps
9-7-5-3 reps
Jumping Pull Ups
12 Ring Rows each round
