Monday, 10/5

Warm-Up
3 Rounds of
10 Squats
8 Supine Scorpion
6 Alt T Push-ups
4 Rolling Split Straddles
2 Plank to Squat

then,

1 minute Death Stretch/side
1 minute OH Band Stretch/side

Met-Con (25 Min cap)
Once through for time:

21 DB Hang Squat Cleans*
42 Push-ups**
21 DB Push Press
42 Sit-Ups

15 DB Hang Squat Cleans
30 Push-ups
15 DB Push Press
30 Sit-Ups

9 DB Hang Squat Cleans
18 Push-ups
9 DB Push Press
18 Sit-Ups

*DB Weights: Mens RX = 50% bw, Womens RX = 40% bw