Friday, 8/14

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