Programming Preview: Week of 4/25
April 24, 2022
Tuesday, 4/26
April 25, 2022
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Squat to Bootstrappers
6 Alt T Push Ups
6 Supine Scorpion
Skill
EMOM 12 Minutes (4 rounds each)
A)5-8 ½ Kneeling DB Press/side
B)3-5 Strict Pull Ups*
C) L-Sit**
* scale Strict Pull Ups to 5 Band Assisted or 1-2 negatives
– scale up to weighted if 5+ is easy (still do round 1 unweighted)
** L-Sit can be on rings, parallettes, or between boxes (scale to on or both knees tucked)
– get in max hold time in :45, doesn’t need to be unbroken
Met Con
Prep (6 minutes)
:30 HS Hold
1×5 Burpees+10 Alt DB Snatch
2×2-3 HSPU+4 Alt Single DB Devils Press+5 Dips
Work
For time (21 Min Cap)
30 Strict HSPU
30 Alt Single DB Devils Press
30 Ring Dips
30 Alt Single DB Devils Press
30 HSPU
