Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Squats
6 Alt T Push Ups
12 Spider Lunges
6 Plank to squat
Met Con
3 Rounds
In 3 Minutes:
Row 12 Calories
12 Alt DB Snatches (M:60/50/40, W:45/35/25)
Row 12 Calories
Max Alt DB Snatch in remaining time
Rest 3 Minutes
In 3 Minutes
6 Burpee Box Jump Overs
12 Wall Ball
6 Burpee Box Jump Overs
Max Wall Ball in remaining time
Rest 3 Minutes
Mobility
2x 1 Minute “Bretzel” stretch/side
