Monday, 2/8
February 7, 2021
Wednesday, 2/10
February 9, 2021
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Push Ups
15 Band Good Mornings
EMOM 8
A) 3-8 Strict Pull Ups
B) 5-12 Dips
Met Con
Prep (5 minutes)
2×3-5 Kip Swings+7 KB Swings
1×3-5 Pull Ups*
Work
7 Rounds for Time (21 Minute Cap)
7 Pull Ups**
7 Push Ups
14 KB Swings
7 Push Ups
Mobility
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side
*Scale Pull Ups in EMOM to Strict Band assisted or Rows on bar in rack
**Scale Pull Ups in MC to Jumping (no bands in MC)
