Sunday, 7/9

Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Reverse Hand Spider Lunges
5 Plank to Squat
10 Band Good Mornings

2:00 Death stretch/side (1:00 low/1:00 high)

Met Con
In 6 Minutes
30 Alt DB Snatches (M:50/30, W:35/20)
30 Box Jumps
30 Alt DB Snatches
Rest 6 Minutes

In 6 Minutes
25 Pull Ups
25 Push Press (M:135/105/75, W:93/68/53)
25 Pull Ups
Rest 6 Minutes

In 6 Minutes
20 OH Plate Lunges
20 V-Ups
20 OH Plate Lunges
Rest 6 Minutes

In 6 Minutes
15 Deadlifts (M:225/185/135, W:153/103/93)
30 Burpees
15 Deadlifts

Pull Up Scaling Options:
10 Band Assisted + 15 Jumping Pull Ups
10 Jumping Pull ups+ 15 Ring Rows
10 Ring Rows+15 Band Pull Aparts

Mobility
1 Min OH Band stretch/side
1 Min Single Leg flexion/ side