Saturday, 9/28

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Band Good Mornings
6 Plank to Squat
12 Mountain Climbers

Prep (10 Min)
1×400 M Run
3-5 Kip Swings
6 Russian KB Swings
3-5 Kip Swings
6 OH KB Swings
3 Toes to Bar (or scaled options)

Met Con

AMRAP 24 Minutes
Run 400 M
9 Toes to Bar
15 Burpees
21 KB Swings (24/16)

Scoring: Total Reps of all movements

Mobility

2 Rounds
1 Min Standing Calf Stretch/side
1 Min Single Leg Flexion/side