Monday, 7/27
July 26, 2020
Wednesday, 7/30
July 28, 2020

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Spider Lunge w/ reach up
6 OH Band Pull Aparts
6 Dolphin Push Ups

Upper Body Focus EMOM

EMOM 25 (5 Rounds each)
A) 2-6 Strict Pull Ups*
B) 8-12 DB Floor Press
C) 20 Band Pull Aparts
D) 8-12 Dips**
E)15-20 Hollow Rocks

Met Con

For Time (9 Min Cap)
Toes to Bar

*If able to complete 6 unbroken Strict Pull Ups, may add a set of kipping Pull Ups
**Use Dip Bars, boxes or Benches

Scale Pull Ups to 1-2 Negatives or 6 Slow rows w/ bar in rack
Scale Toes to Bar to Knees to Elbows, Hanging Knee Raises, Supine K2E or V-Ups

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