Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Spider Lunges w/ reach up
6 Alt T Push Ups
6 Plank to Squat
Prep (6 Min)
1×3-5 Kip Swings + 6 Step ups + 6 DB Push Press
1×3-5 Kip Swings + 3 Burpees + 6 Box Jumps
Met Con
Every 2:30 for 12 Rounds
3 Bar Muscle Ups or 6 Pull Ups
6 Burpee Box Jumps
12 Single DB Push Press (6/side)
Mobility
1 Min Band OH Stretch/side
1 Min Standing Calf Stretch/side
