Warm-Up
4 Rounds of
4 Hanging Scap Retractions
8 Supine Scorpion
4 Squat to Bootstrapper
8 Superman w/ Arm Retraction
4 Dolphin Push-ups
Skill
EMOM for 18min (6 rounds each)
Met-Con
3 rounds, 2 minutes ON + 2 minutes OFF
3 Pull-Ups*
3 Toes-to-Bar
12 Spider Plank (6/side)
– Scale Pull-ups to 5 band assisted
– Scale T2B to Hanging Knee Raises