Warm Up
2 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
15 Jumping Jacks
5 Squat to Bootstrappers
10 OH Band Pull Aparts
15 Mountain Climbers
Prep:
Run 400 M
2 Rounds 3-5 Kip Swings + 6 Alt DB Snatch + 6 Pause Squats
Met Con
For Time (26 min cap)
Run 400 M
4 Rounds Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
10 Alt DB Snatches (M:50/40/30, W:35/25/20)
Run 400 M
3 Rounds Cindy
20 Alt DB Snatches
Run 400 M
2 Rounds Cindy
30 Alt DB Snatches
Run 400 M
1 Round Cindy
40 Alt DB Snatches
Mobility
1 Min Standing Calf Stretch/side
1 Min Band OH Stretch/side
Reminder:
– Dry Needling with Dr. G @ H Street location, 8/25/18 from 9am to 12pm
