Thursday, 7/2

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Alt T Push Ups

6 Spider Lunge w/ Reach Up

6 Squat to Bootstrappers

Skill

EMOM 8 Minutes (4 Rounds each)

A) 2-6 Strict Pull Ups

B) Handstand Hold (up to 45 seconds)

Met Con

AMRAP 12 Minutes

6 Toes to Bar

12 Push Ups (scale up to 3 Strict HSPU)

36 Double Unders

Scale Pull Ups to 2 Negatives

Scale HS Hold to 2 wall Walks or Hold in Pike Position

Scale T2B to hanging Knee Raises

Scale DU to 72 Single Skips

Core Strength (8 Minutes)

2 sets of:

:45 Front Plank

Rest :15

:45 Side Plank

Rest :15

:45 Side Plank (other side)

Rest :15

:45 Superman Hold

Rest :15