Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 OH Band Pull Aparts
15 Jumping Jacks
then 3 Rounds
5 OH Band Pull Aparts
10 Band Curls
15 Split Jacks
Skill/Strength
EMOM for 12 Min (6x each) alternating between:
Met-Con (15 Min cap)
3 Rounds for time of
Run 400 M
16 Alt Plank Rows ( 8/side, no push-up)