Wednesday, 3/10
March 9, 2021
Friday, 3/12
March 11, 2021
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Scap Push Ups
5 Squat to Bootstrappers
10 Alt Dead Bugs
Skill
EMOM 6 Minutes (3 Rounds)
A) 1-2 Wall Walks
B) 5 Kip Swings+ 5 Kip to Hip Bridge
EMOM 12 Minutes (4 Rounds)
A) 10-20 Alt Shoulder Taps
B) Toes to Bar/ Muscle Ups*
C) 15 Hollow Rocks
Met Con
Bike/Row
Every 2 minutes
1:00/ Rest 1:00
:50/ Rest 1:10
:40/ Rest 1:20
:30/Rest 1:30
:40/ Rest 1:20
:50/ Rest 1:10
1:00/ DONE
