Monday, 9/23

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Spider Lunge w/ reach up

6 Plank to Squat

6 Alt Samson Lunges

EMOM 12 (6x each)

A )6 Toes to Bar+ 6 Burpees

B)12 OH Plate Lunges+ 6 Burpees

Met Con

3 Rounds for Time

Run 800 M

21 Pull Ups