Warm Up
2 Rounds
20 Jumping Jacks
15 Mountain Climbers
10 Spider Lunges
5 Hanging Scap Retractions
Then Run 400 M
2x 3 Kip Swing s+ 6 KB Swings
1×3 Pull Ups (or scaled option)
Met Con*
For time (25 Min Cap)
Run 400M
4 Rounds of 6 Pull Ups/9 KB Swings/12 Ab Mat Sit Ups
Run 400M
3 Rounds of 6 Pull Ups/9 KB Swings/12 Ab Mat Sit Ups
Run 400M
2 Rounds of 6 Pull Ups/9 KB Swings/12 Ab Mat Sit Ups
Run 400M
1 Round of 6 Pull Ups/9 KB Swings/12 Ab Mat Sit Ups
Run 400M
Mobility
1 Min Standing Calf stretch/side
1 Min Bretzel stretch/side
*Scaling Options:
Scale Run to 400 M Row or .6 mile Bike
Scale Pull Ups to Jumping or Ring Rows
Reminder:
Dry Needling with Dr. Paul G at U Street
7/21/18 from 9am to 12pm
