Warm Up
3 Rounds
10 Squats
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Plank to Squat
Prep:
1×6 DB Step Ups + 3 DB Hang Squat Cleans + 3 Kip Swings
1×3 DB Box Step overs + 3 DB Hang Squat Cleans + 3 Kip Swings
1×3 Burpees + 3 Pull Ups (or scaled version)
Met Con
EMOM 36 Min (6 Rounds each)
A) Bike 12/9/6 Cals
B) 6 DB Box Step Overs (M:55s/45s/30s W:40s/30s/20s)
C) 9 Burpees
D) 6 DB Hang Squat Cleans (M:50/40, W:35/25)
E) 9 Pull Ups*
F) REST
Athletes may start at any work station, and rotate through 5 minutes work before taking a rest (ex, Burpees, DB HSC, PU, Bike, DB BSO, Rest)
*Scale Pull Ups to 6 Band assisted or 2 Negatives
