Warm Up
3 Rounds
5 Hanging Scap retractions
5 Pause Squats
5 Squat to Bootstrappers
5 Plank to Squat
5 Jump Squats
1:30 Death Stretch/side (:45 low/:45 high)
Prep:
1×5 Front Squats+5 Strict Press (bar only) + 5 Kip Swings
1×10 Thrusters (bar only) + 10 Step Ups (5/side)
1×5 Thrusters (light)+ 5 Kip Swings
Met Con
6 Rounds
:30 Max Reps/ :30 Rest
Box Jumps
Pull Ups
Thrusters (M:75/55, W: 53/35)
Burpees
Ab Mat Sit Ups
Mobility
1 Min Standing calf stretch/ side
