Warm Up
3 Rounds
15 Band Good Mornings
10 Squats
15 Jumping Jacks
5 Hanging Scap Retractions
Prep (10 Min)
1×10 RDL w/ Bar
1×10 Step Ups+5 Kip Swings+5 Med Ball Jump Squats
1×5 Deadlifts (light)
1×3 Box Jumps+3 Toes to Bar+ 5 Wall Ball
2×5 Deadlifts (moderate, working weight)
Met Con
Working through in :30 work/:30 rest, 30 work interval cap
75 Box Jumps
60 Toes to Bar
45 Wall Ball
30 Deadlifts (M: 225/165/135/95, W:153/113/93/63)
15 Bar Muscle Ups*
*Bar Muscle Up Scaling Options:
30 Chest to Bar Pull ups
30 Jumping Pull Ups
