Saturday, 10/1

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Reverse Hand Spider Lunges
5 PVC Dislocates
10 PVC BTN Thrusters

Met-Con
Prep:
1 x 10 Front Squats + 10 Strict Press (bar only)
2 x 5 Thrusters (working up to/near working weight)

Workout:
3 Rounds through of

AMRAP in 3min
Row 350
Max Reps Cluster (M:135/105/75, W: 93/73/53)

REST 3min

AMRAP in 3min
5 Toes to Bar
10 Push Ups
15 Squats

Rest 3min