Tuesday, 103117

3 mins rolling out upper thoracic

2 mins rolling out lats

2 mins rolling out chest **lightly

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10 quadrupeds **each

10 vertical serratus punches w/foam roller

10 push-up scap retractions

**https://www.youtube.com/watch?v=MFaZPiOu6gE

10 light weight lying single arm serrates punches

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3 Rounds

1 min bike intervals :15 sec easy:15 sec hard

6 Pull-ups w/pause @top & bottom

6 Close grip push-ups

2 alt TGUs **light **position focused

150m row **5-7 sec slower than row repeat pace

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Single arm static lat stretch :20 sec **each

**https://www.youtube.com/watch?v=2e68jkvZowM

+

Single arm prone pec stretch :20 sec **each

**https://www.youtube.com/watch?v=tatrv67rou8

x2

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Strict press: Build to heavy 6 rep, heavy 3 rep

+

For every 2 attempts perform 12 banded scap squeezes

(16 mins)

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Muscle up work

Opt. 1

Ring MUs

6 sets x5 reps AFAP

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Opt. 2

Ring MUs

10 sets x3 AFAP

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Opt. 3

EMOM x7

1-3 Ring MUs

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Opt. 4

EMOM x10

0: 2-3 strict C2B + 4-5 kipping C2B

E: 2-3 strict ring dips + 4-5 kipping

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Row Repeats

500m row ;Resting 2:45 between

x5 sets

**1 sec faster than last weeks

**Week 2 of build outs. Hard efforts from start to finish. These hard efforts should be sustainable throughout. Looking to hold one pace for all 5 rows, there should be no drastic fall offs. We will continue to build off these repeats

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1. 7 mins of Crossover Symmetry

2. Lateral single leg KB(one KB) front rack step ups: 3 x8-10 reps **each

3. 4-7 mins of rolling/stretching of upper body