Tuesday, 2/11

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Spider Lunges

5 Plank to Squat

10 Squats

Prep (12 Min)

2×5 Kip Swings+ 10 Step Ups

3×3 Box Jumping Bar Muscle Ups

1×10 Box Jumps+3 DB Burpees

Met Con

For time (21 Min cap)

3 Rounds of

15 Pull Ups

21 Box Jumps  

2 Rounds of

15 Toes to Bar

21 Burpees

1 Round of

9 Bar Muscle Ups

21 DB Burpee Box Step Ups

Mobility

1 Min OH Band Stretch/side

1 Min Bretzel Stretch/side

Scale Pull Ups to Jumping PU or Ring Rows

Scale T2B to Hanging Knee Raises

Scale Bar Muscle Ups to CTB Pull Ups or PU Option used earlier