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Daily Workout WOD, November 26, 2019

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Back & fourth for 25ft:
Inchworm / Spiderwalk
Lateral Plank Walk (L) /Lateral Plank Walk (R)
Quadruped Walk / Bear Crawl
Then perform the following movements for the Scapula:
15 Scapula Retractions
10 sets of this Banded Triple: High Elbow Rows + External Rotations + Press Ups
In 10 mins complete the following:

Kipping Pull Ups and Butterfly Pull Up drills. Make 2 groups, 1 working on the Kipping Pull Ups, the other one on the Butterfly.

Kipping group
A. Beat Swings: little swings + big swings
B. Mechanic: work with band with a pause on top to understand how to get back down in the swings

Butterfly group
A. Movement mechanics with feet on box
B. Isolate 1 portion. For example: Go from the kipping to arching your upper back to touch your chest and go down. Don’t try to get another rep.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 mins:
20 Burpees to a 6" target
6 C2B Pull Ups
30/24 Cal Assault Bike or 40/28 Cal Row
25 Hand Release Push Ups
6 C2B Pull Ups

Scale C2B with Pull Ups or Strict Ring Rows with feet on box, NO BANDS!
Optional Extra Work

40/30 Ring MUs
If your max is 1-2 Unbroken then aim for 20 reps
If your max is between 3-5 unbroken then aim for 30 reps
If your max is 6+ unbroekn then aim for 40 reps
Time Cap: 10 mins

Complete 2 sets of:
15 DB Reverse Flys
Rest 30 secs
90 secs Pec Stretch

Complete 2 sets of:
20 Banded Pull Aparts (slow and controlled)