Warm Up
4 Rounds
4 Hanging Scap Retractions
8 Alt T Push Ups
4 Plank to Squat
8 Band Pull Aparts
EMOM 18 (6 rounds each)
A) 4 Strict Pull Ups* + 4 Toes to Bar
B) 8 Strict Dips (Ring/Bar/Box)
C) 8 DB Push Press (4/side)
Met Con
Rest 2 Minutes after EMOM, then 8 Rounds for time (12 Min Cap)
8 Alt DB Snatches
8 DB Facing Burpees
8 Pull Ups**
Mobility
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side
*Scale Strict Pull Ups:
2 reps (1/2 volume)
Band Assisted
Ring Rows
**Scale Pull Ups Met Con to:
Jumping Pull Ups
Ring Rows
