Wednesday, 9/22
September 21, 2021
Friday, 9/25
September 23, 2021
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Pause Squats
5 Dolphin Push Ups
10 Spider Lunges
Prep (6 Min)
1×1 Rope Climb or 3-5 Chin Ups+5 DB Front Squats
1×3-5 Ring Dips+5 DB Push Press
1×51 Rope Climb+5 DB Thrusters
Met Con
10 Rounds for time (25 Min cap)
1 Rope Climb
5 Ring Dips
7 DB Thrusters (50/35s)
Scale Rope climbs to 5 Strict Chin Ups or 5 Ring Rows
Scale Ring Dips to 5 bar Dips or 7 Bench Dips
7 Minute Handstand Skill
Work on accumulating:
-Handstand walk
-Freestanding HS hold
-HS hold against wall
-Pike position hold
