Friday, 10/24

Warm-Up
2 Rounds of
10 Squats
5 Dolphin Push-ups
10 PVC Dislocates
5 Plank to Squats

Met-Con Prep
1 x 5 DB Front Squat + 5 Hanging Scap Retractions + 15 Jumping Jacks
1 x 5 DB Push Press + 5 Hanging Scap Retractions + 15 Jumping Jacks
1 x 5 DB Thrusters + 5 Kip Swings + 15 Jumping Jacks

Met-Con
3 Rounds of
AMRAP in 2:30 of 5 DB Thrusters + 5 Pull-ups*
Rest for 2:30
AMRAP in 2:30 of 25 Double Unders** + 15 Sit-ups
Rest for 2:30

*Scale Pull-ups to (A) Band Assisted or (B) Ring Rows
** Scale DUs to 15 Mountain Climbers + 30 Single Skips