3 Rounds
15 Squats (pause/reg/jump)
5 Hanging Scap Retractions
15 Jumping Jacks
Yoga Push Ups
Prep (12 Minutes)
BAR MUSCLE UP DRILLS
For time (18 Min Cap)
21 DB Squat Cleans
15 Double Unders
7 Bar Muscle Ups
30 Double Unders
15 DB Squat Clean
45 Double Unders
5 Bar MU
60 Double Unders
9 DB Squat Cleans
75 Double Unders
3 Bar MU
90 Double Unders
1 Min OH Band Stretch/side
1 Min Standing Calf Stretch/side