
Monday, 12/28
December 27, 2020
Wednesday, 12/30
December 29, 2020Warm 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
Mobility
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)