Friday, 10/2

Warm-Up
3 Rounds of
5 Hanging Scap retractions
10 Spider Lunges
15 Band Good Mornings
5 Dolphin Pushups
10 Supine Scorpion
15 Jumping Jacks

then,

1 Minute Death Stretch each side
1 Minute Single Leg flexion w/ ER each side

Met-Con
4 Rounds of

1:00 max calorie Row
:30 Rest
1:00 max rep Push-Ups
:30 Rest
1:00 max rep Deadlift (M:185/135 or 32/24 kg KB, W:123/93 or 20/16 kg KB)
:30 Rest
1:00 max rep Toes to Bar (scale to Hanging Knee Raise)
:30 Rest