Monday, 8/31

Warm Up

3 Rounds

10 Hanging Scap Retractions

8 Alt Spider Lunges w/reach 

6 Planks To Squats

4 Inchworms To Plank

Prep (8 Minutes) 

1×50 Single Skips+ 10 Kip Swings + 5 Devil’s Press (light)

1×25 Double Unders + 5 Kip Swings + 3 Devil’s Press (workout weight)

1×25 Double Unders +5 Kip Swings+ 3 Pull Ups + 3 Devil’s Press 

Met Con

For Time (30 Minute Cap) 

100-80-60-40-20 Double Unders 

25-20-15-10-5 Pull Ups 

10-8-6-4-2 Devil’s Press (RX 40/25, RX+50/35)

Scaling Options

Double Unders: scale reps to 50-40-30-20-10or 25-20-15-10-5

(Rope should never take more than 2 minutes) 

2x Single Skips

Pull Ups: modify reps to 10-8-6-4-2 – reps shoulders be something athlete feels confident they can get in 1-4 sets max 

Jumping Pull Ups