Tuesday, 11/4

Warm-Up
3 Rounds of
24 Jumping Jacks
12 Squats
6 PVC Dislocates
3 Plank to Squat

then,

1 Minute Death stretch/ side
1 minute Band OH distraction/side

Met-Con
AMRAP in 5 Rounds of 3 Minutes ON + 3 Minutes OFF of
12 DB Thrusters
9 Ball Slams
6 Burpee Box Jump Overs (burpee, jump or step up, come down on other side = 1 rep)

Immediately following the last round, complete a 3 minute cool down (no laying down)

As slowly as wanted but without stopping repeat:
10 Jumping Jacks
5 squats
10 Alt Knee to Chest Hugs
5 Arm Circles/direction