Sunday, 4/30
April 30, 2017
Member Spotlights: Danny Hayes & Nikki Raspa
May 1, 2017

Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Plank to Squat
10 Band Pull Aparts

Met Con
6 Rounds
:30 Max Reps at each station/:30 Rest

Pull Ups*
Box Jumps (Step Down only)
Alt DB Snatch
V-Ups
Row

Mobility
1 Min Standing Calf Stretch/side
1 Min Single Leg Flexion/side

* Pull Up Scaling Options:
Jumping Pull Ups
Ring Rows

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