Thursday, 11/4
November 3, 2021
Saturday, 11/6
November 5, 2021
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Spider Lunges
6 Alt T Push Ups
6 Rolling Split Straddles
Prep (9 Minutes)
2×5 Kip Swings+10 Hollow Rocks+5 Prone PVC Dislocates
2x Kip Swings with Hips to Rings/Bar+ 5 Pause Hip Bridges
Spend remaining time warming up as needed
Muscle Up/Pull Up Test options (6 Min cap)
-15 Ring Muscle Ups (scale to 10)
-21 Bar Muscle Ups (scale to 15/9)
-45 CTB Pull Ups (scale to 30)
-45 Pull Ups (scale to 30 or 30 strict band assisted)
Prep (6 Minutes)
3×5 Bench Press+5 single Arm DB rows/side
Met Con
EMOM 15 Minutes (5 rounds each)
A) 5-8 Bench Press
B)5-8 Single Arm DB Rows/side
C) 15-20 Band Pull Aparts
