
Programming Preview: Week of 3/28
March 27, 2022
Tuesday, 3/29
March 28, 2022Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Squats
6 Rev Hand Spider Lunges
12 Alt Bird Dogs
Prep (8 Minutes)
2×6 Kip Swings+9 Thrusters (bar only)+:30 HS hold
1×6 Knees to Chest+6 Thrusters+3 HSPU
1×3-6 Toes to Bar+6 Thrusters+3 HSPU
Met Con
6 Rounds for Time* (18 Min cap)
12 Toes to Bar
9 HSPU
*starting with, and every 2 minutes do 9 Thrusters (75/55)
3 Rounds NFT
5 Prone Plate Retract & Press
15 Band Hollow Hold Pullovers
:30-:45 Side Plank/side