Friday, 1/2

Warm-Up
2 Rounds of
5 Hanging Scap Retractions
10 Spider Lunges
15 Jumping Jacks

then,

1 Minute Death Stretch each side
1 Minute Standing calf stretch each side

then,

2 Rounds of
5 Kip Swings
10 Squats
15 Mountain Climbers

Met-Con
EMOM 24 (8 Rounds each)
A) 8 Pull-ups + 8 Push-ups
B) 12 Box Jumps + 6 Ball Slams
C) 24 Double Unders + 12 V Ups

– Scale Pull-ups to Ring Rows or scale volume (choose a challenging but realistic number)
– All box Jumps are step down only
– Scale Double Unders to 12 V Ups then max single skips until :10 mark (rest remaining :10)