
Thursday, 4/15
April 14, 2021
Saturday, 4/17
April 16, 2021Warm 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