Wednesday, 10/14

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:

1. 5 Kip Swings + 2 Negatives
   • scale up: 2 Strict Pull-ups + 5 Kip Swings /OR/ 2 Strict Pull-ups + 5 Butterfly Pull-ups
2. 5 V-Ups + 10 Hollow Rocks + 5 V-Ups

Met-Con (15 Min cap)
3 Rounds for time of
Run 400 M
16 Alt Plank Rows ( 8/side, no push-up)