Wednesday, 7/21
July 21, 2020
Friday, 7/24
July 23, 2020

Warm Up

3 Rounds

20 Jumping Jacks 
10 Hanging Scap Retractions 
8 Alt T Push Ups
6 Squats to Bootstrap


EMOM 15 (5 Rounds Total) 
A) 1-5 Strict Pull Up*
If able to complete 5 unbroken Strict Pull Ups, may add 1-5 Kipping Pull Ups after strict (can come off the bar in between)
B) 1-5 Strict HSPU**
C) 5-10 Single Leg Hip Bridges/side

Met Con

2 Rounds for Time: (15 Minute Cap) 
75 Double Unders
50 Push Ups 
25 KB Swings


1 Min OH Band Stretch/side
1 Min standing Calf Stretch/side

*Pull Up Scaling Options:
5 Slow Rows w/ bar in rack
2 Negatives
**HSPU Scaling options:1 Wall Walk+ 5 Seated DB Strict Press
1-2 Ab Mats (reduced ROM)
If able to do more than 5 Strict HSPU, scale up by adding ROM with plates (deficit HSPU)

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