Friday, 7/14

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

1:30 death Stretch/side (:45 low/:45 high)

Met Con (24 Min Cap)
3 Rounds of:
5 Toes to Bar
10 Box Jumps
15 Push Ups
(Once 3 Rounds are completed, Rest 1 Minute)

3 Rounds of:
5 Burpees
10 KB Swings
15 Ab Mat Sit Ups
(Once 3 Rounds are completed, Rest 1 Minute)

Repeat with 2 Rounds (1 Min Rest) each, then 1 Round (1 Minute rest)

Mobility
Band Hamstring Series