Thursday, 6/10
June 9, 2021
Saturday, 6/12
June 11, 2021

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Push Ups
10 Pause Hip Bridges

Push/Pull (25 Minutes)

Prep: 2×5 DB Bench working up+25 Band Pull Aparts
Work: 5×8-12 DB Bench Press working up
Follow each set with Pull Ups*

Met Con

5 Rounds for Time (12 Min Cap)
15 KB Swings (24/16)
10 Ring Dips

Scale Ring Dips to 5 reps or dip bars, Boxes or Benches

* Pull Up Progression
Zero: 5 Seated Pull Ups on bar in rack/round
1-4: 10 Band Assisted Strict Pull ups/ round
5-9: 5 Strict Pull Ups/round
10+: 5-5-4-4-3-3 Weighted Pull Up

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