Sunday, 8/25

Warm Up

3 Rounds
6 Hanging Scap Retraction
12 Mountain Climbers
6 Alt T Push Ups
12 band good Mornings

2x :30 each Partner Hanging Shoulder Stretch

EMOM 12 Minutes

A) 6 Hollow Raises+6 Arch Raises
B) 12 Box Jumps
C) 3 Ring Turn Overs (scale to 6 Ring Rows)

Prep (8 Minutes)

Two Rounds
30 Single Skips
6 Alt DB Snatch (light/working)
30 Single Skips (15 Double Unders in second round)
6 Burpee Box jumps (3 Burpee Box Jump Overs in second round)
30 Single Skips (15 Double Unders in second round)
3-6 Kip Swings (on Rings if applicable)

Met Con

AMRAP 18 Minutes

144 Double Unders

72 Alt DB Snatch (M:50/W:35)

36 Burpee Box Jump Overs

18 Ring Muscle Ups

3 Rounds NFT

25 Band Pull Aparts
20 Hollow Rocks
15 DB Wrist Extensions