Warm Up
3 Rounds
20 Jumping Jacks
15 Band Good Mornings
10 Hollow Rocks
5 Hanging Scap Retractions
Prep:
1×3-5 Kip Swings+ 5 Russian KB Swings+ 15 Single Skips
1×3-5 Kip Swings+ 5 OH KB Swings+ 15 Double Unders
Met Con
As far as possible in 6 Min:
3-6-9-12-15… Pull Ups
6-12-18-24-30… Ab Mat Sit Ups
Rest 6 Min
As far as possible in 6 Min:
3-6-9-12-15… KB Swings
6-12-18-24-30… Double Unders (scale to 2x Single Skips)
3 Rounds NFT
10 DB Powell Raise/side
10-15 DB Wrist Extensions/side
