Monday, 9/28

Warm Up

3 Rounds

8 Rev Hand Spider Lunge 

8 Alt T Push Up

8 Alt Samson Lunges 

8 Squat to Bootstrappers

EMOM 20 Minutes (5 Rounds) 

Minute 1: Max Strict Chin Ups 

Minute 2: Max Strict Dips (Ring, Bar, Parallete, or Push Up) 

Minute 3: Max Strict Toes to Bar 

Minute 4: Rest 

**these reps do not have to be unbroken 

Chin up Scaling:

2-3 negatives or 10 DB bent over rows (2 DBs, as heavy as possible)

Toe to Bar scaling:

Strict knee to chest/ Hanging Knee Raise

Met Con

For time (15 Minute Cap) 

10-9-8-7-6-5-4-3-2-1 Russian KB Swings (32kg/24kg)

2-4-6-8-10-12-14-16-18-20 Alt Rev Lunge w/same KB