Monday, 3/23

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
4 Spider Lunge w/ Reach Up on each side
3 Squat to Boot Strapper
2 Plank to Squat
1 Inchworm in place

then,

1 Minute OH Band Distraction w/ ER each side
1 Minute Single Leg Flexion w/ ER each side

Met-Con (20 Min cap)
Once through for time of:
21 Burpees;
1 Round of 5 Pull-ups* + 10 Ab Mat Sit-ups + 15 Squats;
15 Burpees;
2 Rounds of 5/10/15;
9 Burpees;
3 Rounds of 5/10/15;
6 Burpees;
4 Rounds of 5/10/15;
3 Burpees

*Scale Pull-ups to Band assisted or 5 Challenging Ring Rows

Mobility
1 Minute Wall Squat;
1 Minute Hip Cross Against wall (each side);
1 Minute Standing Lat stretch;
1 Minute standing Pec Stretch (each side);