Warm Up
3 Rounds
20 Jumping Jacks
15 Band Good Mornings
10 Spider Lunges
5 Hanging Scap Retractions
Met Con (30 Min Cap)
3 Rounds:
5 Pull Ups
10 Push Ups
15 Squats
1 Minute Rest
3 Rounds:
10 KB Swings
20 Ab Mat Sit Ups
30 Double Unders (scale to 15 Mountain climbers+ 30 Single Skips)
1 Minute Rest
Repeat for 2 Rounds, then 1 Round each
Mobility
Band Hamstring series
