Warm Up
3 Rounds
20 Jumping Jacks
15 Squats
10 Alt Samson Lunges
5 Hanging Scap retractions
Met Con
Prep:
1×30 Single Skips+ 10 DB Thrusters (light)+ 5 Kip Swings+5 Plank to squat
1×20 Single Skips+ 5 DB Thrusters (medium)+ 5 Kip Swings+ 5 plank to squat
1×10 Double Unders+ 5 DB Thrusters (working weight)+ Pull ups (or scaled option)
For time (30 Min Cap)
100 Double Unders (Scale to 300 Single Skips)
80 Ab Mat Sit Ups
60 DB Thrusters (M: 45/35/25, W: 30/20/15)
40 Pull Ups
20 OH Plate Lunges (45/25)
Minutes 1-5: 5 Burpees on the top of the minute
Minutes 6-10: 4 Burpees on the top of the minute
Minutes 11-15: 3 Burpees on the top of the minute
Minutes 16-20: 2 Burpees on the top of the minute
Minutes 20-25: 1 Burpee on the top of the minute
Minutes 26-30: No Burpees
Pull Up scaling options:
30/20 Pull ups (reduced volume)
40 Jumping Pull ups
4 Rounds of 10 Ring Rows+ 10 Band Pull-Aparts
