Monday, 5/17
May 16, 2021
Wednesday, 5/19
May 18, 2021
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
