
Thursday, 10/1
September 30, 2020
Saturday, 10/3
October 2, 2020Warm Up
3 Rounds
20 Mountain Climbers
10 Spider Lunges w/reach
10 Supine Scorpion
10 Hanging Scap Retraction
then
Run 400m
Prep (8 Minutes)
1×50 Single Skips+10 Kip Swings+5 Devil’s Press (light)
2×25 DU +3-5 Pull Ups+3 Devil’s Press (workout weight)
Met Con
For Time (30 Minute Time Cap)
Run 400m
30 Pull Ups
20 DB Devil’s Press (50s/35s)
100 Double Unders
Run 800m
100 Double Unders
20 DB Devil’s Press
30 Pull Ups
Run 400m
Modify Run to 500/400 m row or .7 mile bike for 400 (2x for 800)
Scale Pull Ups to: 20 or 15 Reps per round, or 30 Jumping Pull Ups
Scale DU to:
50 DU for those whose man unbroken is under 30
25 DU for those who can get DU with single skips in between each double
200 Single Skips