
Thursday, 2/17
February 16, 2022
Saturday, 2/19
February 18, 2022Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Alt T Push Ups
12 Alt Dead Bugs
Prep (8 minutes)
2×5 Kips Swings+10 Hollow Rocks+5 Prone PVC Dislocates
2×3-5 Kip Swings w/ Hip elevation+6 DB HC&J (3/side)
1×2-5 MU/PU
Met Con
For Time (24 min cap)*
21 Ring Muscle Ups
or
30 Bar Muscle Ups
or
60 CTB Pull Ups
+
90 Single DB Hang Clean and Jerk (50/35)
180 Air Squats
*Partition all reps at will
Mobility
1:30 Single Leg Flexion/side
1:30 OH Band Stretch/side