
Programming Preview: Week of 10/4
October 3, 2021
Tuesday, 10/5
October 4, 2021Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Alt T Push Ups
12 Squats (pause/reg/jump)
Prep (6 minutes)
2x:30 Bike+6 Kip Swings+6 Step Ups+6 Alt DB Snatch
1x:30 Bike+3-5 Pull Ups+6 Box Jumps
1x:30 Bike+6 Push Ups+6 Box Jump Overs
Met Con
Every 3 Minutes for 33 Minutes (3 Rounds each)
A) 12 Pull Ups (RX+ CTB)
18 Box Jump Overs
12 Pull Ups
B) 12 Push Ups
24 Alt DB Snatch (50/35, RX+ 70/50)
12 Push Ups
C) 1 Mile/.7 Bike
D) Rest
Score by total work time