
Wednesday, 1/13
January 12, 2021
Friday, 1/15
January 14, 2021Warm 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