Friday, 12/10
December 9, 2021
Programming Preview: Week of 12/13
December 12, 2021

Warm Up

Saturday Dec 11th
3 Rounds
5 Push Ups
15 Band Good Mornings
5 Hanging Scap Retractions
10 Supine Scorpion

Prep (8 Minutes)
2×5 Kip Swings (ring or bar)+ :30 HS Hold
2×1-2 MU/4 Strict Chin ups+8 KB Swings (Russian, OH)


AMRAP 20 Minutes
2 Ring Muscle Ups
8 KB Swings (32/24)

Rest 3 minutes, then
4 Minutes Front Plank hold (on palms)
+5 Burpees every break (5 Burpees first time, 10 second break, etc)
Score by total Time in plank

Scaling options:
Scale MU to Bar MU, 8 Strict Chin Ups (or 4), or 8 challenging Ring Rows
Scale HSPU to reduced ROM or 4 DB Push Press
KB Swings are OH, meant to be heavy but should be able to be done unbroken

Comments are closed.