Monday, 9/30

Warm Up

3 Rounds

20 Jumping Jacks

5 Hanging Scap Retractions

20 Mountain Climbers

5 Yoga Push Ups

Prep (8 Minutes)

2x 30 Single Skips+5 Kip Swings+ 1 Kick Up to Handstand (:15 hold)

1x 15 Double Unders+ 3 Pull ups+3 HSPU (or scaled option for each)

Partner Met Con (27 Min Cap)

9 Rounds each

21 Double Unders

7 Pull Ups**

5 HSPU (may be kipping)*

Mobility

1 Min OH Band Stretch/side

1 Min Standing Calf Stretch/side

*Scale HSPU to:

1-2 Ab Mats (hands on floor)

5 DB Push Press (as heavy as possible)

**Scale Pull Ups to:

Jumping Pull Ups

Band assisted Strict Pull ups

Ring Rows