Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
15 Jumping Jacks
then 3 Rounds
5 Kip swings
10 Pause Squats
15 Band good Mornings
Met Con
EMOM 32 Min (8x each)
A) 1 Round Cindy*
B) 15 KB Swings
C) 30 Double Unders**
D) Rest
Mobility
1 Min OH Band stretch/side
1 Min Standing Calf stretch/side
*5 Pull Ups, 10 Push Ups, 15 Squats.
Scale Pull Ups to jumping Pull ups
Scale reps to 3/6/9 or 4/8/12 to finish round within :50
** Scale DU to 50 Single Skips
