Friday, 12/18

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Push Ups
20 Mountain Climbers

Prep (6 Minutes)
2x:30 HS hold+5 Push Ups
2×2 HS Negatives+2-3 Chin Ups

Met Con

3 Rounds each for time (24 Minute cap)
9-7-5
Strict HSPU
Strict Chin Ups
Rest 1:1

3 Rounds NFT

10-15 DB Wrist Extensions
20 Hollow Rocks
25 Band Pull Aparts

Scaling options:
Choose a rep scheme that allows each set to be done with no more than two breaks
(8-6-4, 7-5-3, 6-4-2, 4-3-2)
Scale HSPU to 1-2 Ab Mats, Kipping HSPU or seated DB Press
Scale Chin ups to band Assisted strict chin ups or Ring Rows