Monday, 8/3
August 2, 2020
Wednesday, 8/5
August 4, 2020

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Squat to Bootstrappers
6 Rev Hand Spider Lunges
6 Dolphin Push Ups

Skill

Tabata holds on Pull Up Bar (4 rounds each)
:20 Hollow Hold
:10 Rest
:20 Arch Hold
:10 Rest

Tabata Kip Swings (4 Rounds)
:20 Kip Swings
:10 Rest

Met Con

As Far as Possible in 15 Minutes
3 Rounds
3 Pull Ups (scale to Jumping)
9 Push Press (75/53)

3 Rounds
6 Pull Ups
9 Push Press (95/63)

3 Rounds
9 Pull Ups
9 Push Press (115/78)

Max reps in remaining time
12 Pull Ups
9 Push Press (135/93)

Mobility

2 Rounds
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side

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