Thursday, 8/29

Warm Up

3 Rounds

12 Squats ((Pause/regular/jump)

6 Hanging Scap Retractions

12 Spider Lunges

6 Plank to Squat

1:30 Death Stretch/side (:45 low/:45 high)

Prep (6 Minutes)

3 Kip Swings+6 DB Front Squats

3 Kip Swings+6 DB Push Press

3 Kip Swings+3 DB Thrusters

Met Con

3-6-9-12-15-12-9-6-3 Reps for time (24 Min Cap)

Pull Ups

DB Thrusters (M:50/ W:35)

DB Facing Burpees 

Mobility

2 Rounds

1 Min OH Band Stretch/side

1 Min Single Leg Flexion/side

Scale Pull Ups to Jumping Pull ups or Ring row