
Monday, 7/26
July 25, 2021
Wednesday, 7/28
July 27, 2021Warm Up
3 Rounds
15 Band Good Mornings
5 Hanging Scap Retractions
15 Squats
5 Plank to Squat
Prep (6 minutes)
:30 Row (easy)
5 Yoga Push Ups
:30 Row (moderate)
:30 Handstand Hold
:30 Row (moderate)
2-3 HSPU
:30 Row (sprint)
EMOM 16 Minutes (8 rounds each)
A) Row :30 for Max Cals
B) 3-6 HSPU
Score by Cals
Rest 4 minutes
Met Con
For time (14 min Cap)
2-4-6-8-10-12-14 Burpees
14-12-10-8-6-4-2 Strict Pull Ups
HSPU options:
Strict deficit HSPU
Strict HSPU
1-2 Ab Mats
Kipping HSPU
:20-:30 HS Hold
5 DB Push Press
Scale Pull ups to Strict Band Assisted or Ring Rows