Monday, 2/2

Warm-Up
3 Rounds of
10 Alt Samson Lunge
5 Squat to Boot Strappers
10 Supine Scorpion
5 Hanging Scap Retractions
10 Dead Bugs (5/side)
10 Arm Circles

Met-Con Prep
3 Rounds, Not For Time, of
2 Wall Walks + 10 Band Pull Aparts + 10 Band Sword Pulls (each side)

Met-Con (20 min time cap)
Once through for time
10 Alt DB Snatch
15 Pull-ups
10 Alt DB Snatch
15 Push-ups
10 Alt DB Snatch
30 Burpees
10 Alt DB Snatch
15 Push-ups
10 Alt DB Snatch
15 Pull-ups
10 Alt DB Snatch

– Scale Pull-ups to Ring Rows
– Optional Scale Up: AMRAP 20 Min ONLY if doing Pull-ups and using DB At least 1/3 BW for Men, 1/4 for Women.

Mobility
Band Hamstring Series
– 1 minute at each position per leg (Straight, away from body, across body)