Friday, 10/30

Warm Up

3 Rounds

5 Yoga Push Ups

15 Jumping Jacks

5 Hanging Scap Retraction

15 Mountain Climbers

Upper Body Work

Every 4 Minutes for 20 Minutes (5 Rounds)

:30-:60 HS HOLD*

3-5 Weighted Chin Ups**

8-12 DB Floor Press

:15-:30 L Sit

Met Con

For Time (15 Min Cap)

21-18-15-12-9-6-3 Push Ups

42-36-30-24-18-12-6 Double Unders

*Scale HS Hold to Pike Position or Plank on hands Hold

** Scale weighted Chin Ups to:

Unweighted Chin Ups

2-3 Chin grip Negatives

6 Ring or Bar in Rack Rows (make as challenging as possible for 6 reps)