Saturday, 2/20

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