Monday, 10/26

Warm Up

3 Rounds

8 Hanging Scap Retractions

8 Spider Lunge w/reach 

8 Planks To Squat

8 Alt T Push Ups 

then

Run 400m

Prep: (10 Minutes)

1×5 Kip Swings+5 Burpees

1×5 Kip Swings+5 Devil’s Press (light)

1×3 Pull Ups+3 Devil’s Press (working weight)

Met Con

For Time: (28 Minute Cap) 

Run 1200 M

1 Round Of:

12 Devil’s Press w/50s:35s

24 Pull Ups 

Run 800 M

2 Rounds Of:

6 Devil’s Press 

12 Pull Ups

Run 400m

3 Rounds Of:

4 Devil’s Press

8 Pull Ups 

Run Scaling:

Row 1200/800/400 M

Bike: 2/1.4/.6 Miles

Pull Up Scaling:

18/9/6 (3/4 volume)

12/6/4 (1/2 Volume)

Jumping Pull Ups