Monday September 9, 2019

Warm-up (No Measure)

Cardio: 3-5 Min
Mobility: 1-2 Min
Then:
2 Rounds
10 Scap Pull Ups
10 Hollow Rocks
10 PNF Lat Stretch
10 1 Arm/Alt Devil Press
https://www.youtube.com/watch?v=17Sj4JkVxMc

Metcon (AMRAP – Reps)

5 Sets:
3 Strict Pull Ups
5 Kipping Pull Ups
7 Butterfly Pull Ups
Scale reps and movement to a manageable one.

Metcon (AMRAP – Rounds)

EMOM 12*
5 T2B
5 DB Snatch @ 50/35
30 Double Unders
*All work done in same minute.
All the work is to be done in the same minute. You must manage you transitions quickly.

Scale 1:
Modified T2B
@ 35/25
15 DU

Scale 2:
Sit Ups
25/15
40 SU

Metcon (No Measure)

Cool Down:
Banded Distraction
Down Dog/Calf Stretch