Member Spotlight Triple Feature: Emily, Morgan and Allison
November 3, 2019
Wednesday, 11/6
November 5, 2019
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Spider Lunge w/ Reach Up
Alt Samson Lunges
6 Alt T Push Ups
Prep:
2×5 Kip Swings +6 Hollow Rocks+ 6 Arch Rocks
3×2 Jumping Bar Muscle Ups
Met Con
For time (18 Min Cap)
5 DB Devils Press
5 Pull Ups
5 DB Devils Press
10 Pull Ups
5 DB Devils Press
15 Pull Ups
5 DB Devils Press
10 Pull Ups
5 DB Devils Press
5 Pull Ups
5 DB Devils Press
Mobility
2 Rounds
1 Min OH Band stretch/side
1 Min Single Leg Flexion/side
Scale Pull ups to:
3 Bar Muscle Ups (scale up)
5 Pull Ups each round
Jumping Pull Ups
Ring Rows
