Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Jumping Jacks

6 Plank to Squat

12 Mountain Climbers

6 Alt T Push Ups

12 Jump Squats  

Met Con

3 Rounds for time (30 Min Cap)

Run 800

21 Toes to Bar

7 Devil Press (M:40/W:25)

Rest 3 Minutes  

3 Rounds 

7 DB Hang Squat Cleans (same DBs)

14 Push ups

21 Ab Mat Sit Ups  

Mobility

1:30 OH Band Stretch/side

1:30 Death Stretch/side

Leave a Reply

Your email address will not be published. Required fields are marked *

Please answer this simple question to proven you are human. *