Warm Up
3 Rounds
6 Hanging Scap Retraction
6 Spider Lunges
6 Alt T Push Ups
6 6 Supine Scorpion
EMOM 8 (4x each)
A) Strict Pull Ups (25% 3 Min Baseline, max in :30 or 2-3 Negatives)
B) 15 Push Ups
Met Con
For time (18 Min Cap)
1-2-3-4-5-6 Bar Muscle Ups (scale to 3-6-9-12-15-18 CTB Pull Ups, Pull Ups or Jumping Pull Ups)
12 DB Shoulder to OH after each round (can be push press or jerk)(M:50/40/30s, W:35/25/20s)
Mobility
2 Rounds
1 Min OH Band stretch/side
1 Min Band Trap stretch/side
1 Min Bretzel stretch/side
