Monday, 3/29
March 28, 2021
Wednesday, 3/31
March 30, 2021

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Jumping Jacks
6 Alt T Push Ups
12 Mountain Climbers


A) Strict Pull Ups*
B) 10-20 Alt Shoulder Taps
C) Accumulate max L Sit in :40 (Paralletes, boxes, rings etc)

* for Pull Ups, choose near max unbroken, max in multiple sets within :40 or 1-2 Negatives

MC Prep (6 Min)
2×5 Kip Swings+6 DB Hang C&J (3/side)+30 Single Skips
1×5 Knees to Chest+6 DB Hang C&J (3/side)+15 Double Unders
1×3-5 Toes to Bar+15 Double Unders

Met Con

AMRAP 10 Minutes
5 Toes to Bar
10 Single DB Hang Clean and Jerk (5/side)
30 Double Unders

Scale T2B to K2C, Supine Knees to Elbows or Toes to PVC (V-Up w/ PVC)
Scale DU to 10-20 reps or 60 Single Skips

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