Wednesday, 7/8

Warm-Up
3 rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Rolling Split Straddles
10 OH Band Pull Apart
5 Quadruped Ext & rotation/ side

Skill
EMOM for 12min:

1. 6 Kip Swings (scale up to: 3 Kip Swing + 3 CTB PU /OR/ 6 Butterfly PU)
2. 6 V-Ups +12 Hollow Rocks + 6 V Ups

Partner Met-Con
AMRAP in 14 Minutes of
7 Pull-ups
14 KB Swings
7 Burpees

-Partners alternate exercises: A does Pull-ups, B does Swings, A does Squats, B does Pull-ups etc.