Thursday September 12

Warm-Up
4 minutes single skips
2 rounds
16 spider lunges
12 superman w/ arm retraction
8 Hanging scap retraction

Met-Con
3 Rounds, with 2min of work followed by 1min of Rest per exercise:

1. Max Cal Row
2. Max Reps, Ladder Style, of C2B Pullup and HR Push-Ups (scale to 5 Band Assisted or Ring Rows PLUS 5 Push-Ups)
3. Max Double Unders (scale to 10 Mountain climbers PLUS 40 single skips)
4. Plank Hold

Mobility
90sec/side Overhead Band Stretch with External Rotation (BaSL p.258)
90sec/side Lunging Hip Flexor Stretch (knee down)