
Programming Preview: Week of 9/28
September 27, 2020
Tuesday, 9/29
September 28, 2020Warm 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