Warm Up
3 Rounds
15 Band Good Mornings
5 Plank to Squat
15 Squats
5 Hanging Scap Retractions
Prep:
400 M Run
1×3-5 Kip Swings + 6 Step Ups + 12 Russian KB Swings
1x 3 Burpee Box Jump Overs + 3 Toes to Bar + 6 KB Swings
Met Con
3 Rounds for time
Run 400 M
7 Burpee Box Jump Overs
14 Toes to Bar
7 Burpee Box Jump Overs
21 KB Swings
Mobility
Band Hamstring series
