Thursday, 8/13
August 12, 2020
Saturday, 8/15
August 14, 2020
Warm Up
3 Rounds Of:
6 Hanging Scap Retractions
12 Spider Lunges
6 Dolphin Push Ups
12 Alt Samson Lunges
Skill
Every Minute for 15 Minutes (5 Rounds each)
Minute 1: Strict Chin Ups
Minute 2: Strict HSPU
Minute 3: Accumulate Max L Sit Hold
Scaling Options:
Scale HSPU to 1-2 Ab Mats, :45 HS Hold or 3-5 Pike Position Push Ups
Scale Chin Ups to 1-2 Negatives or 5 Chin Up Grip rows w/bar in rack
Met Con
AMRAP 15 Minutes
20 Single Arm Overhead Alt Reverse Lunges*
16 Alt DB Snatches**
12 Burpee Box Jumps
*Alternate lunge steps each rep, switch arms at will as long as 10/side each round
**Use same DB for Snatches as used in Lunges
