Friday October 28, 2022

Warmup

Jog 2 laps or 1:30 Bike/Row

High Knees (Down)

Butt Kicks (Back)

10 Scapular Pushups

A-Skip (Down)

Reverse Lunge (Back)

10 Mountain Climbers

High Toe Touch (Down)

Low Toe Touch (Back)

5 Inchworms

Carioca (Down& Back)

10 Scapular Pullups

10/Side Leg Swings

Mobility

Wall Shoulder Stretch :30/Side

Calf Stretch :30/Side

Skill/Strength

Weighted Matador Dip

3-5x5

Use the belts or weight vest.  Or do unweighted, or box dips.

WOD

Laps 1/2/3

Pullups 10/20/30

Directly into:

Laps 1/2/3

Pushups 10/20/30

F:  ring rows; box pushups

P1:  as written

P2:  reps 10/15/20

C:  10 strict pullups > 20 chest to bar > 30 regular pullups; 10 strict HSPU > 20 regular HSPU > 30 deficit pushups