Labor Day – Monday September 2

Warm-Up
Hall to Wall Spider Crawl
then,
3 Rounds of
10 Cossack Lunges
10 V-Ups
10 Supine Scorpion
5 Hanging Scap Retractions

Skill – Kipping
2 rounds of
5 Hollow & Hold + Arch & Hold
10 Hollow Ups (start lying extended arms overhead on back, lift to hollow, relax back down)
10 Superman w/ Arm Retraction
then,
2 rounds of
10 Arch to Hollow w/ no pause
10 OH Band Pull-Aparts
then,
2 rounds of
5-10 Kipping Swings w/ Straight Arm Elevation

Met-Con
3 minute AMRAP of
7 Pull-Ups
7 Burpees

3 minute Rest

6 minute AMRAP of
7 Pull-Ups
7 Burpees
14 KB Swings
14 Ab Mat Sit-Ups

3 minutes Rest

9 minute AMRAP of
7 Pull-Ups
7 Burpees
14 KB Swings
14 Ab Mat Sit-Ups
21 Double Unders
21 Mountain Climbers