Friday, 5/28

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Jumping Jacks
6 Dolphin Push Ups
12 Mountain Climbers

Skill

EMOM 12 Minutes (6 Rounds each)
A) Pull Ups Progression*
B) 15 Hollow Rocks

Met Con

MC Prep (5 Minutes)
3×5 Kip Swings+30 Single Skips
2×2-3 Pull Ups+ 15 Double Unders

AMRAP 10 Minutes
5 Pull Ups
15 Double Unders
10 Push Ups
15 Double Unders
Score by total reps

Mobility

2 Rounds
1 Min OH Band Stretch/side
1 Min Standing Calf Stretch/side

*Pull Up Progression:
Zero Pull Ups: 1-2 Negatives/ round- at any point can move to 5 Slow Ring Rows (focus on keeping hollow body and pause at top for 1 second)
1-4 Pull Ups: Max Strict Pull Ups, move to Band Assisted when unable to get 2/round (band should allow between 5-10 reps)
5-9 Pull Ups: ½ Baseline number+1 each round (unbroken if possible)
10+ Pull Ups: ½ Baseline number +1-2 each round (unbroken if possible)