Tuesday, 11/10
November 9, 2020
Thursday, 11/12
November 11, 2020
Warm Up
3 Rounds
8 Hanging Scap Retraction
4 Inchworms to Plank
8 Dolphin Push Ups
16 Mountain Climbers
Prep: (12 minutes)
2×5 Kip Swings + 6 Alt T Push Ups
1×5 Knee to Chest+6 Alt DB Snatch (light) + 10/8 Cals (easy/moderate)
1×5 Knee to Chest w/ Hip Drive+6 Alt DB Snatch (moderate) + 10/8 Cals (moderate)
1×2-3 Bar MU (or scaled option) + 6 DB Snatch (working weight) + 8/6 Cal (Sprint)
Met Con
Every 5 Minutes for 25 minutes (5 Rounds)
10 Alt DB Snatch (70/50)
15/12 Cal Row or 12/9 Cal Bike
5 Bar Muscle Ups
Bar MU Scaling:
2 or 3 reps/Round
10 Pull Ups
15 Jumping Pull Ups
Core Work
2 Rounds
:45 Front Plank
:15 Rest
:45 Left Side Plank
:15 Rest
:45 Right Side Plank
:15 Rest
:45 Arch Hold
:15 Rest
