Thursday, 5/13
May 12, 2021
Saturday, 5/15
May 14, 2021
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Squat to Bootstrappers
10 Alt Samson Lunges
Prep (8 Minutes)
2x:20 Bike (moderate)+5 Kip Swings+ 10 Step Ups
2x:20 Bike (hard)+3-5 Pull Ups+ 5 Box Jumps
1x:20 Bike (sprint)+5 Box Jump Overs
Met Con
For Time (6 Min Cap)
30/20 Cals
30 Pull Ups*
30 Box Jump Overs
Starting 12 Minutes after Met Con:
Tabata Intervals (:20 on/:10 off)
6 Rounds Bike
6 Rounds Pull Ups**
6 Rounds Single DB Step Ups (50/35)
6 Rounds Bike
*In 30/30/30, Pull Ups kipping, to be scaled to Jumping Pull Ups.
RX+ 30 CTB Pull Ups or 10 Muscle Ups (Ring or Bar) practice in prep
