Thursday, 1/14

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Alt T Push Ups

6 Spider Lunge w/ reach up

6 Squat to Bootstrappers

EMOM 10 Minutes

Rounds 1&2:      :15-:30 HS Hold

Rounds 3-10:     2-6 HSPU*

Met Con

Prep (6 Minutes):

2×5 Kip Swings+ 5 Russian KB Swings

1×5 Knees to Chest+5 OH KB Swings

1×3-5 Toes to Bar

Work:

6 Rounds for Time (20 Min Cap)

15 KB Swings

12 Push Ups

9 Toes to Bar

*HSPU Scaling Option:

1-2 Ab Mats (hands on floor)

3 Pike Position Push Ups

3-5 Seated DB Press