Saturday, 11/29

Warm-Up
3 Rounds of
5 Band Pull Apart Complex
5 PVC Dislocates
5 PVC BTN Thrusters
5 Hanging Scap Retractions
5 Hips to Wall
5 Plank to Squat

Team Metcon (3 per team)
AMRAP in 30 min of:

– – “The Seven” – –
7 HSPU
7 Thrusters (M:135/95/65 W:93/63/45)
7 K2E
7 Deadlifts (M:245/185/135 W:163/133/95)
7 Burpees
7 KB Swings (M:32/24/16 W:24/16/12)
7 Pullups (Band assisted or Ring Rows)

Alternate exercises A does HSPU, B does Thrusters, C does Knees to elbow, etc.