Tuesday, 5/18

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Pause Squats
5 Dolphin Push Ups
20 Mountain Climbers

Skill

EMOM 12 Minutes
A) Pull Up Progression*
B) 5-8 Half Kneeling DB Press/side

*Pull Up Progression:
Zero: 5 Seated Rows on bar in rack
1-4: Max Strict Pull Ups in 1-2 sets (move to max band assisted when unable to complete 2)
5-9: Max unbroken Strict Pull Ups (move to max band assisted when unable to complete 3)
10+: 3-5 Strict weighted Pull Ups (first round unweighted)

Met Con

Prep (6 Minutes)

Run 400 M
2×5 Kip Swings+10 Air Squats
1×3-5 Pull Ups

Work

Every 5 Minutes for 20 Minutes
Run 400 M
Max Rounds of Cindy in remaining time (5 Pull Ups, 10 Push Ups, 15 Air Squats**)
Score by total reps of Cindy

**pick up where left off before run