Warm Up
3 Rounds
10 Pause Squats
5 Hanging Scap Retractions
10 Spider Lunges
5 Plank to Squat
Met Con
EMOM 36 Min (9 rounds)
A) Bike 15/10/5 Cals
B) 6 Burpee Box Jump Overs
C) 30 Double Unders
D) 3 Bar Muscle Ups or 12/9/6 Pull Ups
Mobility
1 Min Bretzel Stretch/side
1 Min OG Band Stretch/side
