Friday, 9/20

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Alt T Push Ups

6 Plank to Squat

6 Jump Squats

Met Con

For Time (28 Min Cap)

30 Toes to Bar

45 Burpees

60 DB Thrusters

45 Burpees

30 Toes to Bar

Every 4 Minutes, including at start, complete one (alternating):

15 Cal Bike

15 Cal Row

Cardio efforts must be done under 1:30, ideally 1:00