Warm Up
3 Rounds
5 Hanging Scap Retraction
10 Pause Squats
5 Dolphin Push Ups
20 Jumping Jacks
Met Con
5 Rounds (40 Min Cap)
Run 400 M
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Minutes
Scale run to 400 M Row or 0.5 mile Bike
Scale reps to 10/15/20/25
