Thursday, 9/23

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