Friday, 2/19
February 18, 2021
Monday, 2/22
February 21, 2021
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Squat to Bootstrappers
6 Rev Hand Spider Lunges
6 Dolphin Push Ups
Prep (8 minutes)
2×5 Kip Swings+5 Strict Press (bar only)
1×5 Kip Swings+5 Push Press (light)
1×3-5 Pull Ups+5 Push Press (moderate)
1×2-3 Pull Ups+3 Push Press (working weight)
Met Con
For time (15 Min Cap)
21-18-15-12-9
Pull Ups*
Push Press (115/80)
Core Work
3 Rounds
:45 Plank Hold/:15 Rest
:45 Side Plank (L)/:15 Rest
:45 Side Plank (R)/:15 Rest
:45 Max Band Pull Aparts/:15 Rest
*Scale Pull Ups to:
14-12-10-8-6 (2/3 volume)
7-6-5-4-3 (1/3 volume)
Jumping Pull Ups or Ring Rows
