Monday, 12/28
December 27, 2020
Wednesday, 12/30
December 29, 2020

Warm Up

3 Rounds

6 Hanging Scap Retract

6 Spider Lunge w/ reach up

6 Alt T Push Up

6 Plank to Squat

Met Con 1

3 Rounds for Time (12 Min Cap)

20 Burpee Box Jump Overs

30 Ab Mat Sit Ups

Met Con 2

EMOM 20 Minutes (5 sets each) 

A) Near Max* unbroken Strict Chin Ups 

B) 8-12 Dumbbell Bench Press 

C) 6-8 Strict Knees to Elbow

D) Near Max unbroken Strict Dips 


2 Rounds

1 Min OH Band Stretch/side

1 Min single Leg Flexion/side

Scale Chin Ups to Band Assisted or rows w/ Bar in Rack

Scale K2E to supine K2E (lying on floor holding onto upright)

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