Tuesday, August 26

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 OH Band Pull Aparts
15 Jumping Jack Complex

Strength
EMOM 12 Minutes (4 Rounds each)
3-5 Ring I,Y&Ts
6 Alt DB Renegade Rows
12 Hollow Rocks*

* Scale Hollow rocks to max time hollow hold

Met-Con
– – Prep – –
5 Hollow to Arch on Pull-up Bar + 10 Step-Ups (5 per side) + 5 Jump Squats
5 Kip Swings on Pull-up Bar + 10 Box Jumps

– – Work – – 
6 Rounds of
30 Seconds Max Pull-ups
30 Seconds Rest
30 Seconds Max Box Jumps
30 Seconds Rest

Finisher
3 Rounds NFT of
10-15 Seated Barbell wrist Extensions
10 Alt Side Plank Stars**