Saturday, 12/12

Warm Up

3 Rounds

5 Hanging Scap Retractions 

10 Alt Samson Lunges

5 Dolphin Push Ups 

4 Squat to Bootstraps 

Prep (10 Minutes):

2×5 Kip Swings+6 Alt Reverse Lunge (light)

2×5 Knees to Chest +6 Alt Rev Lunge (working weight)

1×3-5 Bar MU (or scaled option)+6 Alt Rev Lunge ( working weight)+5 Push Ups 

Met Con

For Time (24 Minute Cap) 

30 Push Ups 

20 Single Arm DB Alt Lunge w/50:35 (change arms every set**) 

10 Bar Muscle Ups 

20 Single Arm DB Alt Lunge 

30 Push Ups 

20 Single Arm DB Alt Lunge

10 Bar Muscle Ups 

20 Single Arm DB Alt Lunge

30 Push Ups 

Push Up Scaling: 

20,15 or 10 reps (1/2, ½ or 1/3 volume)

Elevated push up with hands on Bench, Box or Bar (should be able to complete in roughly 2 minutes every set) 

Bar MU Scaling:

5/round (1/2 volume)

Pull Ups (20,15 or 10 reps) 

20 Jumping Pull Ups