Warm Up
3 Rounds
5 Hanging Scap Retractions
5 Pause Squats
5 Dolphin Push Ups
5 Plank to Squat
5 Jump Squats
Met Con
Prep:
1×5 Kip Swings+ 10 Step Ups
1×5 Med Ball Jump Squats+ 10 Russian KB Swings
1×5 Kip Swings+ 10 Box Jumps
1x 10 Wall Ball+ 10 OH KB Swings
2 Rounds
In 4 Minutes
Row 350/500 M
Max Burpee Box Jump overs in remaining time
Rest 1 Minutes
In 4 Minutes
35 Wall ball
Max Pull Ups in remaining time
Rest 2 Minutes
AMRAP 4 Minutes
15 KB Swings
15 Ab Mat Sit Ups
Rest 2 Minutes
Mobility
1 Min OH Band Stretch/side
1 Min Single Leg Flexion/side
