Wednesday, 10/13
October 12, 2021
Friday, 10/15
October 14, 2021

Warm Up

3 Rounds
5 Hanging Scap Retractions
20 Jumping Jacks
5 Dolphin Push Ups
20 Mountain Climbers

Prep (9 Minutes)
3×5 Kip Swings+:30 Jump Rope
2×1-2 BMU (or 3-5 Pull Ups)+ :30 HS Hold
1×2-3 HSPU+ 25 Double Unders

Met Con

For time (25 Min Cap)
5-4-3-2-1 Bar Muscle Up
50-40-30-20-10 Double Unders
15-12-9-6-3 HSPU
50-40-30-20-10 Double Unders

Mobility

1 Min OH Band Stretch/side
1 Min Standing Calf stretch/side

BMU Scaling options:
2 BMU each round (2/3 volume)
15-12-9-6-3 CTB Pull Ups/standard Pull ups
15 Jumping Pull Ups or Ring Rows/round

DU Scaling options:
25-20-15-10-5 DU
100-8-60-40-20 Single Skips

HSPU Scaling options:
1-2 Ab Mats
15-12-9-6-3 Seated DB Press (heavy, should require 2 sets for first round)
15-12-9-6-3 Push Ups

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