Wednesday, 10/7
October 6, 2020
Friday, 10/9
October 8, 2020
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Spider Lunge w/ reach up
6 Dolphin Push Ups
6 Alt Samson Lunges
Bar MU Prep (20 Minutes)
2x:20-:45 Handstand Hold*+10 Prone PVC Dislocates+5 Kip Swings
2×2-3 HSPU Negatives**+5 Knees to Chest w/ Hip Drive
2×2-3 Bar Jumping Transitions*+10 Step Ups+5 Planks to Squat
2×1-2 Bar MU attempts (or 2-4 Pull ups)+2 HSPU (or scaled option)+3 Burpee Box Jump Overs
Met Con
12 Minute AMRAP of
4 Bar Muscle Ups
8 Burpee Box Jump Overs (24”/20”)
12 Handstand Push Ups
Bar Muscle Up Scaling:
Lower Volume to 2 reps or
12 Pull Ups
12 Jumping Pull Ups
HSPU Scaling:
Lower volume to 8, 6 or 4 reps (something you could complete in 1-2 sets when fresh)
Use 1-2 Ab Mats (w/hands on floor)
Seated DB Press (moderately heavy 1-2 sets every round)
* Scale HS Hold to Pike Position Hold w/hips over shoulders (feet on box if able)
** scale Negatives to 3-5 Pike Position Push Up negatives (feet on floor, not box) or continue with static hold
