Wednesday, 1/28

Warm-Up
4 Rounds of
4 Hanging Scap Retractions (scale up to kip swings on 3 & 4th round if kipping pull-ups)
4 Spider Lunge w/ reach up on both sides
4 Supine Scorpion
4 Hips to Wall

Met-Con
6 Rounds through of

:40 Max Reps Pull Ups*
:20 Rest
:40 Max Reps KB Swings
:20 Rest
:40 Max Reps Double Unders**
:20 Rest

* scale up to CTB, scale down to max unbroken band assisted or 10 Ring Rows
** scale to Single Skips

Accessory
3 Rounds, NFT, of
10 Single Arm DB Row
20 Band Pull Aparts