Monday, 10/12

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Alt Rev Hand Spider Lunges 

6 Alt T Push Ups

6 Pause Squats

Prep:

1×5 Kip Swing +10 Front Squats+10 Strict Press (bar only)

1×5 Kip Swings+10 Thrusters (bar only)

1×3 Pull Ups+5 Thrusters (light)

1×3 Pull Ups+5 Thrusters (working weight)

Met Con

As Far As Possible in 6 Minutes: 

2-4-6-8-10-12…

Pull Ups 

Thrusters (95/65)

Rest 4 Minutes 

For Time (10 Min Cap) 

Match the reps Completed in the AMRAP

Pull Up Scaling:

scale reps to 1-2-3 etc (for both movements)

scale to jumping Pull ups

Core Work

2 Sets Of:

1 Minute Front Plank 

:30 Rest

1 Minute Left Side Plank 

:30 Rest

1 Minute Right Side Plank 

:30 Rest

1 Minute Arch Hold

:30 Rest