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

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