Saturday, August 16

Warm-Up
3 Rounds of
6 Hanging Scap Retractions
6 Squat to Boot Strappers
6 Alt Lunge and Twist
6 Hips to wall

Met-Con

EMOM 9 (3 Rounds each)

1. 6 Pull-ups + 6 Alt Plate Lunges*
2. 6 Burpees + 6 Ball Slams
3. 6 Box Jump Overs + 6 KB Swings

Rest 3 Minutes

EMOM 9 (3 Rounds each)

1. 5 Pull-ups + 10 Alt Plate Lunges
2. 5 Burpees + 10 Ball Slams
3. 5 Box Jump Overs + 10 KB Swings

Rest 3 Minutes

EMOM 9 (3 Rounds each)

1. 4 Pull-ups + 12 Alt Plate Lunges
2. 4 Burpees + 12 Ball Slams
3. 4 Box Jump Overs + 12 KB Swings

* Hold plate to chest, step forward into lunge
– Pull-ups may be kipping of any variation; Scale to Band Assisted or Ring Rows