Friday, 7/15

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Tube Sword Pulls/side
10 Spider Lunges

then,

1:30 Death Stretch/ side (:45 down/:45 up)

Met-Con
EMOM for 25 Min (5x each)

A) Row 15/12/10 Cals (should be finished within :40)
B) 10 Alt DB Snatches
C) 5 Burpee Box Jumps
D) 10 Toes to Bar (scale to hanging knee raises)
E) Rest

Cool Down
1 Minute Single Leg Flexion/ side
1 Minute OH Band Stretch/ side