Friday, 4/16

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Alt T Push Ups

6 Spider Lunge w/ reach up

6 Pause Hip Bridges

Upper Body Strength

Prep:

Floor Press 1×5 w/bar, 3×5 working up

Work:

Every 3 minutes for 15 Minutes (5 Rounds)

5 Floor Press+ 5-10 Strict Chin Ups

Scale Chin Ups to Strict band assisted or Ring Rows

Met Con

Prep (6 Minutes):

2×5 Kip Swings+ 5 dips

400 M Run

1×3-5 Pull Ups

Work:

Every 3 minutes for 18 Minutes (6 Rounds)

Run 400 M, Max Reps in remaining time:

Rounds 1,3,5: Dips

Rounds 2,4,6: Pull Ups

Score by total Dips and pull ups

Mobility

1 Min OH Band Stretch/side

1 Min Standing Pec Stretch/side

RX+: Ring Dips AND CTB Pull Ups