Warm Up
3 Rounds
5 Hanging Scap Retractions
5 Squat to Bootstrappers
5 Band Sword Pulls/side
5 Plank to Squat
Met Con
5 Rounds for time (18 Min Cap)
12 Toes to Bar
12 Alt DB Snatch (M:70/50/30, W:50/35/20)
12 Box Jumps
12 Burpees
3 Rounds NFT
5 Calf Raise w/ negative/side
10-15 DB Wrist extensions
15 Band Pull Aparts
Mobility
1 Min Band OH Stretch/side
1 Min Standing Calf Stretch/side
