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

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