Friday, 9/4

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
5 Dolphin Push-ups
5 Squat to Bootstrappers

then,

3 Rounds of
5 Kip Swings
10 Spider Lunges
10 Squats

Met-Con – “Cindy”
AMRAP in 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats

Option 1: RX as individual – NO scaling for pull-ups;
Option 2: Band assisted pull-ups in groups of 3, rotate as team;
Option 3: Partners alternate complete Rounds of 5/10/15

Accessory Work
3 Rounds, NFT, of
10-15 DB Wrist Extension
10 DB Powell Raises