Saturday, 11/21

Warm-Up
3 Rounds of
10 Jumping Jack Complex
5 Hanging Scap Retractions
10 Squats
5 Push-ups
10 Alt Samson Lunges
5 Kip Swings
10 Jump Squats

Met-Con
“Groundhog Day” style = 3min ON / 3min OFF, 6min On / 3min OFF, 9min ON
(always starting with KB Swings)

30 KB Swings (24/16)
15 Push Ups
30 Box Jumps (24/20)
15 Toes to Bar (scale to Hanging Knee Raises)
30 OH Plate Lunges (45/35)
15 Burpees
30 Wall Ball (20/14)
15 Muscle Ups (scale to 30 Pull-ups or 30 Ring Rows)