Tuesday, 2/9

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)