Warm up
3 Rounds
5 Hanging Scap Retractions
10 Squats
15 Jumping Jacks
5 Plank to Squat
10 Alt Bird Dogs
15 Mountain Climbers
Prep:
1×5 Kip Swings+10 Step Ups+ 5 DB Front Squats
1×5 Kip Swings+5 Box Jumps+ 5 DB Thrusters+30 Single skips
1×3 Pull ups* +3 Burpee Box Jumps
Met Con
For time (8 Minute Cap)
15-12-9-6-3
Pull ups*
Burpee Box Jumps
Rest 8 Minutes
For time (8 Minute Cap)
3-6-9-12-15
DB Thrusters (M:40/30/20, W:25/20/15)
15-30-45-60-75 Double Unders**
Mobility
1 Minute OH Band stretch/side
1 Minute Calf Stretch
*Pull Up scaling options:
– 10-8-6-4-2 (2/3 volume)
– 5-4-3-2-1 (1/3 volume)
– Jumping Pull ups
**Double Under scaling option:
– 60 Single Skips each round
