Monday, 3/7
March 6, 2022
Wednesday, 3/9
March 8, 2022
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Spider Lunges
6 Alt T Push ups
6 Supine Scorpion
Prep (8 Minutes)
2×5 Kip Swings+10 Single DB ½ kneeling Strict Press (light, 5/side)
1×3-5 Pull Ups+10 Single DB Push Press (5/side)
1-2 Bar Muscle Up attempts or light pull up practice*
Met Con
For time (18 Min Cap)
30-24-18-12-6 DB Push Press (15-12-9-6-3/side)(50/35)
15-12-9-6-3 CTB Pull Ups
directly into
24-18-12-6/16-12-8-4 Push Ups
4-3-2-1 Bar MU (scale to 12-9-6-3 Pull Ups)
Mobility
2 Rounds
1 Min Standing Pec stretch/side
:30 Kneeling Forearm stretch
1 Min OH Band Stretch/side
:30 Kneeling Forearm stretch
1 Min Single Leg Flexion/side
