Monday, 11/18

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Dolpin Push Ups

6 Scap Push Ups

6 Squat to Bootstrappers

Met Con Part 1

AMRAP 6 Minutes

3 Strict Pull Ups

6 Push Ups

9 Squats

Strength

Push Press (25 Min)

Prep: 1×5 Strict Press w/ bar, 3×5 Push Press working up

Work: 5-5-3-3-3 working up

Met Con Part 2

AMRAP 9 Minutes

6 Pull Ups

9 Push ups

12 Alt DB Snatch

Scaling Options

Scale Strict Pull Ups to Ring Rows

Scale Pull Ups to Jumping Pull Ups