Tuesday, 7/27

Warm 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