Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Mountain Climbers
6 Plank to Squat
24 Jumping Jacks
1×3-5 Kip Swings + 6 Step Ups + 30 Single Skips
1×3-5 Kip Swings + 6 Box Jumps + 15 Double Unders (or 30 Single Skips)
Met Con
Every 3 Minutes for 36 Min (12 Rounds)
3 Bar Muscle Ups or 6 Pull ups
6 Burpee Box Jumps
18 Double Unders (scale to 18 DU attempts or 36 Single skips)
Mobility
1 Min Band OH Stretch/side
1 Min Standing Calf Stretch/side
