Thursday, 12/15

Warm-Up
4 Rounds of
4 Hanging Scap Retractions
8 Spider Lunges
4 Dolphin Push Ups
8 Supine Scorpion
4 Plank to Squat

Met-Con
8 Rounds for time (30 Min Cap)
8 Toes to Bar
12 Alt DB Snatches
8 Burpees
12 Box Jumps

Accessory
3 Rounds, NFT, of
5-8 Single Leg Calf raises w/5 second negative (standing on plate, 5-8 on each side)
15 Supinated Grip Band Pull Aparts
10-15 DB Wrist Extensions