Friday, 5/14

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