Friday, 8/21

Warm-Up
3 Rounds of
10 Jumping Jack Complex
5 Hanging Scap Retractions
10 Squats
5 Push-ups
10 Alt Samson Lunges
5 Kip swings
10 Jump Squats

Met-Con
“Groundhog Day” style: 3min ON + 3min OFF, 6min ON + 3min OFF, 9min ON

32 KB Swings (24/16)
16 Push-Ups
32 Box Jumps (24/20)
16 Toes to Bar (scale to hanging Knee raises)
32 OH Plate Lunges (45/35)
16 Ball Slams
32 Wall Ball (20/14)
16 Muscle-Ups (scale to 32 Pull-ups /or/ 32 Ring Rows)

– always start with KB Swings, and work as far through the above list of movements as possible in the time frame given (so, work as far as possible in 3min, rest for 3min, then restart and work as far as possible in 6min, etc).