Friday, 12/11
December 10, 2020
Programming Preview: Week of 12/14
December 13, 2020
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
