Current Programming Block (Sep – Oct)
October 17, 2021
Wednesday, 10/20
October 19, 2021
Warm Up
Run 400 M
2×5 Hanging Scap Retractions+10 Pause Squats
2×5 Kip Swings+10 Step Ups
Run 400
2×3-5 Pull Ups+5 Box Jumps/BJO
Met Con
AMRAP 18 Minutes
Run 400 M
12 Pull Ups (RX+ CTB)
12 Box Jump Overs (24/20)
Score by total PU+BJO
3 Rounds NFT
12-16 Alt DB Zottman Curls (6-8/side)
25 Band Pull Aparts
25 Hollow Rocks
Mobility
1:30 OH Band stretch/side
