Warm Up
3 Rounds
3 Inchworm to Plank
6 Hanging Scap Retractions
12 Band Good Mornings
24 Jumping Jacks
EMOM 18 Minutes (6 Rounds)
A) Strict Pull Ups (1/4 3 Minute Baseline Test or Max in :40, scale to 2 Negatives or 6 Ring Rows)
B) 50 Double Unders (scale to Max in :40 or :40 Single Skips)
C) L-Sit (accumulate max time in :40)
Met Con
AMRAP 12 Min
15 KB Swings (RX+ 32/24, RX 24/16)
15 Push Ups
15 Box Jumps
Scoring: Total reps
Mobility
2 Rounds
1 Min Band OH Stretch/side
1 Min Standing Calf Stretch/side
