3 Rounds
5 Hanging Scap Retractions
10 Jumping Jacks
15 Band Good Mornings
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)
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
2 Rounds
1 Min Standing Calf Stretch/side
1 Min Kneeling Hamstring Stretch/side
1 Min Bretzel Stretch/side