Tuesday, 8/20

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Spider Lunge w/ reach up
6 Alt Samson Lunges
6 Jump Squats

Prep ( 8 Minutes)
:30 Bike (easy)+ 3 Kip Swings
:30 Row (easy)+ 10 Hollow Rocks
:30 Bike (moderate)+ 3 Kip Swings
:30 Row (moderate)+ 10 Hollow Rocks
:10 Bike (sprint)+ 3 Pull ups (or scaled option)
:10 Row (sprint)

Met Con

3 Rounds
In 2 Minutes:
21/14 Cal Bike, Max Pull Ups in remaining time
Rest 2 Minutes
In 2 Minutes:
21/14 Cal Row, Max Pull Ups in remaining time
Rest 2 Minutes

Mobility

2 Rounds
1 Min OH Band Stretch/side
1 Min Bretzel Stretch/side