Warm Up
3 Rounds
5 Hanging Scap Retraction
10 Pause Squats
5 Plank to squat
10 Alt Samson Lunges
Prep (8 Min)
1×5 Kip Swings+10 Step Ups
6 Alt Single DB Lunges (3/side, DB at shoulder)
1×5 Kip Swings+10 Step Ups
6 Alt Single DB OH Lunges (3/side)
Met Con
For time (24 Min Cap)
3 Rounds
10 Pull ups
15 Box Jumps
Rest 2 Minutes
3 Rounds
20 Single DB OH Lunges (switch arms at 10) M: 50/40/30, W: 35/25/15
15 Burpees
Rest 2 Minutes
3 Rounds
10 Pull ups
15 Box Jumps
Scale Pull Ups to Jumping Pull Ups or Ring Rows
2 Minute Rest comes after 3 rounds of 10/15 competed, not after each round.
