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Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Dolphin Push Ups
10 Band Good Mornings

then 3 Rounds
5 Kip Swings
5 Plank to Squat

Conditioning
Every 6 Minutes for 6 Rounds:
9 Pull Ups
12 Box Jumps
15 Push Ups
12 KB Swings
9 Burpees*

*Burpees to be done with jump to touch pull up bar if possible

Pull up scaling Options:
3/6 Pull Ups (scaled volume)
6 Band Assisted
9 Ring Rows

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