Monday, 1/16

Warm Up
3 Rounds
6 Pause Squats
6 Alt T Push Ups
6 Reverse Hand Spider Lunges
6 Hanging Scap Retractions

Prep
1×6 Front Squats+6 Strict Press w/bar
1×6 Thrusters w/bar+ 3 Kip Swings
2×6 Thrusters (working up)+3 kip swings

Met Con
3 Rounds
In 3 Minutes
Row 500/350 M, 21/15/9* Thrusters (M:95/75, W:63/53)
Rest 3 minutes

In 3 Minutes
AMRAP “Cindy” 5 Pull Ups, 10 Push Ups, 15 Squats
Rest 3 Minutes

Mobility
1 Minute OH Band Stretch/ side
1 Min Single Leg Flexion/side

*21 Thrusters in first round, 15 in second, 9 in last round. Finish row in under 2 Minutes, rest any time after Thrusters completed.

Pull up scaling Options:
5 Jumping Pull Ups
5 Ring Rows
(No band assisted in this workout)

Score by total reps in Cindy