Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
15 Jumping Jacks
5 Squat to Bootstrappers
10 Squats
15 Mountain Climbers
Met Con
3 Rounds on a 12 minute clock*
Row 500 M
Run 400 M
30 Alt DB Snatch (M:50/30, W:35/20)
21 Pull Ups
15 Burpees
Pull Up scaling options:
14/7 (reduced volume)
7 Band assisted
14 Ring Rows
*Start heats every 3 Minutes
