Friday, 8/23

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Jumping Jacks

15 Band Good Mornings

Prep (6 Minutes)

3 Hollow Hold to Arch hold on Pull up Bar

5 PVC Dislocates

5 Kip Swings

5 KB Swings (light)

5 PVC Dislocates

5 Kip Swings (focus on pressing bar down, max elevation w/ straight arms)

5 KB Swings (working weight)

Met Con

For Time (28 Min Cap)

Run 400 M

45 KB Swings

Run 800 M

45 Toes to Bar

Run 800 M

45 KB Swings

Run 400 M

Mobility

2 Rounds

1 Min Standing Calf Stretch/side

1 Min Kneeling Hamstring Stretch/side

1 Min Bretzel Stretch/side