Monday, 11/2
November 1, 2020
Wednesday, 11/4
November 3, 2020
Warm Up
3 Rounds
10 Squats (Pause/Regular/Jump)
5 Hanging Scap retractions
10 Spider Lunge w/Reach
5 Rolling Split Straddles
Prep (8 Minutes)
2×5 Kip Swings+5 Med Ball Front Squat+50 Single Skips
2×2-3 Strict Pull Ups+5 Wall Ball+25 Double Unders
Met Con
AMRAP 15 Minutes
5 Strict Pull Ups*
10 Wall Balls (30/20)
50 Double Unders**
Rest 2 minutes after AMRAP, then:
Strength
Back Squat (15 minutes)
Prep:1×5 w/bar, 2-3×5 working up
Work: 3×5 at same weight (no increases)
*Scale Pull Ups to:
3/round
5 Kipping Pull Ups
10 Ring Rows
10 Jumping Pull Ups
**Scale Double Unders to 2x Single Skips
