Friday, 1/31
Thursday, 1/30
January 29, 2020
Saturday, 2/1
January 31, 2020
Warm Up
3 Rounds
12 Squats (pause/regular/jump)
6 Hanging Scap Retractions
12 Supine Scorpion
6 Plank to Squat
Prep (8 Min)
:30 Bike (easy)+5 Med Ball Front Squats+5 Kip Swings
5 DB Devil press (light)
:30 Bike (moderate)+5 Wall Ball+5 Kip Swings
5 DB Devil press (working weight)
:30 Bike (hard)+ 3 Toes to Bar
Met Con
EMOM 30 (6 Rounds each)
A) Bike max Cals in :30
B) 12-15 Unbroken Wall Ball
C) 6-12 Toes to Bar
D) 6 DB Devil Press
E) Rest
Score by total Cals on bike
Mobility
2 Rounds
1 Min Bretzel Stretch/side
1 Min OH Band Stretch/side
