
Thursday, 11/7
November 6, 2019
Saturday, 11/9
November 9, 2019Warm Up
3 Rounds
12 Squats (pause/regular/jump)
6 Hanging Scap Retraction
12 Mountain Climbers
6 OH Band Pull Aparts
12 Squats (pause/regular/jump)
6 Hanging Scap Retraction
12 Mountain Climbers
6 OH Band Pull Aparts
Prep (12 min)
1×5 Med Ball Front Squats+5 Kip Swings
:30 row
1×5 Med Ball Jump Squats+ Kip Swings
:30 Row
1×5 Wall Ball+2-3 Muscle Ups or scaled option
Met Con
AMRAP 20
18 Wall Ball
12 Cal Row
6 Muscle Up
Scale Muscle Ups to
2-3 reps
Bar Muscle Ups (can also be 2-3 reps)
6 CTB Pull Ups
6 Pull Ups
6 Jumping Pull Ups
Mobility
2 Rounds
1 min OH band stretch/side
1 min Single Leg Flexion/side