Friday, 11/15

Warm Up

3 Rounds

6 Spider Lunge w/ Reach Up

6 Alt T Push Ups

6 Alt Samson Lunges

6 Hanging Scap Retractions

Skill#1

Turkish Get Up (15 Minutes)

3×4 Alt TGU (2/side)

Skill#2

6 Rounds

3-5 Tempo Chin Ups (x-2-1-2)

3-5 Strict HSPU

After each round of Chins and HSPU, alternate between:

A) 10 Band Pallof Press/side

B) L Sit Hold Max Time in 2 attempts

Scale Chin Ups to 2 Chin Up Grip Negatives

Scale HSPU to 1-2 Ab Mats (strict only) or 5 Push Ups+ 5 Seated DB Press