Thursday, 7/30
July 29, 2020
Saturday, 8/1
July 31, 2020
Warm Up
3 Rounds
6 Spider Lunge w/reach up
6 Plank to Squat
6 Squat to Bootstrappers
6 Hanging Scap Retractions
Accessory Work
EMOM 8 Minutes
Rounds 1&3: 5 Prone Plate Retract and Press+5 Plank to Squat
Rounds 2&4: 5 Prone PVC Dislocates+ 5 Toes to PVC*
Rounds 5&7: :30 Handstand Hold+ 10 Air Squats
Rounds 6&8: 15 Hollow Rocks+5 Kip Swings
Met Con
7 Rounds for time (24 min Cap)
5 Strict HSPU
7 Burpees
9 Toes to Bar
*V-Up bringing PVC from OH to toes w/ straight arms
HSPU Scaling options:
3 full ROM Strict HSPU
5 reduced ROM HSPU (to up to 2 ab mats)
5 Pike Position Push Ups
5 Seated DB Press
