Wednesday, 9/30

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Band Good Mornings
5 Squat to Boot Strappers
10 OH Band Pull Aparts

then,

2 Rounds of
5 Kip Swings
5 Jump Squats

Met-Con
AMRAP in 18 Min
Max unbroken Pull-Ups*
10 Box Jumps (step down only)
15 KB Swings
20 Flutter Kicks

* Scale Pull Ups to 5 Band assisted /OR/ 10 Ring Rows
– Score by total Pull Ups

Accessory
3 Rounds of
10 Single Arm DB Rows (AHAP)

then,

2 Rounds of
15 DB Wrist Extensions
10 DB Powell Raises/side