Friday, 1/8

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Mountain Climbers
6 Band Pull Apart Complex
12 Jumping Jacks

Skill

Death by Strict Pull Up (15 Min Cap)
1 the first minute, 2 the second etc.
Does not need to be unbroken
at any point unable to complete reps, start next round back at 1
score by total Pull Ups

“Annie”

50-40-30-20-10
Double Unders
Ab Mat sit Ups

3 Rounds NFT

15 DB Wrist Extensions
10 Calf Raise w/slow negative (5/side)

Pull Up scaling Options:
Band Assisted Strict pull up or Chin Up
1 Negative per round
Rows w/ bar in Rack
Ring Rows

DU scaling:
25-20-15-10-5 DU
100-80-60-40-20 Single Skips