Warm Up
2 Rounds
30 Jumping Jacks
5 Hanging Scap Retractions
10 Squats
15 Band Good Mornings
then
2 Rounds
5 Kip Swings
10 Step Ups
15 Mountain Climbers
Met Con
35 min Cap
Run 800
30 Pull Ups
30 Box Jumps
Run 400
30 KB Swings
30 V Ups
30 KB Swings
Run 400 M
30 Box Jumps
30 Pull Ups
Run 800 M
Cool down:
200 M walk
20 walking Knee to chest
20 walking Hamstring stretch
Pull Up scaling Options:
15 Pull Ups (1/2 volume)
15 Jumping Pull Ups +15 Ring Rows
15 Ring Rows+ 15 Band Pull Aparts
