Thursday, December 12

Warm-Up
3 Rounds of
50 jumping jacks
10 Scap pushups
5 hanging Scap retractions

Mobility
1 minute shoulder rotator smash w/Lax ball (BaSL p 250) each side
1 minute banded overhead distraction (BaSL p. 257) each side

Met-Con
5 rounds for time:
5 Pullups*
15 Pushups
5 Pullups
30 Double Unders**

*Pull-Ups Scaling: Scale down to band assisted (single band, no kipping or ring rows), scale up to CTB
** Double Under Scaling: 90 single skips

Finisher
2 Rounds (NFT) of
15 DB Powell Raises each side
15 Resistance Tube Face Pulls