Frrrrriiiiiday
Warm Up/Mobility
Warm-up
2-3 Sets
15/12 Calorie Bike (OR another Machine OR 10 Inchworms)
15/12 Calorie Ski (OR another Machine for each OR 1:00 Jog)
9 Hanging scap retractions
6 kip to swing
3 Strict Pull Ups
6 lateral box step ups (each side)
6 half kneeling single arm dumbbell press (each side) (moderate)
15/12 Calorie Bike (OR another Machine OR 10 Inchworms)
15/12 Calorie Ski (OR another Machine for each OR 1:00 Jog)
9 Hanging scap retractions
6 kip to swing
3 Strict Pull Ups
6 lateral box step ups (each side)
6 half kneeling single arm dumbbell press (each side) (moderate)
1 Set: (at workout pace)
4 Overhead Squats (at workout weight)
4 Chest to Bar Pull Ups
2 Overhead Squats (at workout weight)
2 Chest to Bar Pull Ups
Metcon
Metcon (Time)
21-15- 9
Overhead Squats (115/80)
Chest to Bar Pull Ups
Overhead Squats (115/80)
Chest to Bar Pull Ups
– Rest 5:00 –
45 Overhead Squats (115/80)
45 Chest to Bar Pull Ups