Monday, 8/23
August 22, 2021
Wednesday, 8/25
August 24, 2021
Warm Up
3 Round
10 Hanging Scap Retractions
15 Mountain Climbers
10 Rev Hand Spider Lunges
15 Pause Squats
Met Con
Prep (8 Minutes)
1 Minute Jump Rope
2×10 Front Squats (bar/light)+5 Kip Swings+10 Step Ups (unweighted)
:30 Jump Rope
2×10 Front Squats (moderate/work out weight)+3-5 Pull Ups+ 6 Step Ups (single DB)
:30 Jump Rope
AMRAP 20 Minutes
10 Front Squats (115/80, RX+155/105)
15 Pull Ups (RX+ CTB)
20 Single DB Step Ups (50/35)
50 Double Unders
Score by total Reps
Mobility
2 Rounds
:45 Plank
:15 Rest
:45 Side Plank (L)
:15 Rest
:45 Side Plank (R)
:15 Rest
Scale Pull Ups to 5/10 Reps per round (should be 1-2 sets), 5 Band Assisted Strict Pull Ups or 15 Ring Rows
Scale DU to 25 DU reps, 100 or 50 single skips (should be challenging and take between :45-1:15)
