Monday, 1/11
January 10, 2021
Wednesday, 1/13
January 12, 2021
Warm Up
5 Hanging Scap Retractions
10 Spider Lunges
5 Plank to Squat
10 Alt Samson Lunges
Kip Skill (12 minutes)
2×5 Hollow Hold to Arch Hold on Pull Up Bar+ 10 Prone PVC Dislocates
2×5 Kip Swings+ 10 Hollow Rocks+10 Arch Rocks
2×3-5 Pull Ups+ 10 Step Ups (unweighted)
Met Con
As Far as Possible in 16 minutes
2-4-6-8 etc..
Pull Ups*
Burpees
Single DB Step Ups (50/35)
Core Work
3 Rounds
1:30 Plank Hold
:30 Rest
Mobility
1 Min OH Band stretch/side
1 Min Single Leg Flexion/side
*Scale Pull Ups to Jumping or Ring Rows
