Friday, 10/10

Warm-Up
4 Rounds of
4 Hanging Scap Retractions (rounds 1&2), then 4 Kip Swings (rounds 3&4)
4 Spider Lunges w/ reach up on both sides
4 Alt-T Push-ups
4 Hip Bridges

then,

90 seconds Death Stretch (:45/:45 quad/hip flexor emphasis)

Met-Con
45 seconds max reps + 15 seconds rest for 5 Rounds of

1. Row (max cal)
2. Ball Slams
3. DB Push Press
4. Toes to Bar
5. Rest

– Scale toes to Bar to (A) Hanging Knee Raise or (B) Toes to PVC (V Up w/ PVC)