Tuesday, 1/12

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