Saturday, 10/12

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Spider lunge w/ Reach Up
6 Alt Samson Lunges
6 OH Band Pull Aparts

Prep (6 Min)
2×3 Kip Swings+ 6 Hollow Raises+6 Arch Raises
1×2-4 Pull Ups+ 4 DB Front Rack Lunges

Met Con

EMOM 24 Min (8 rounds each)
A) 8 Pull Ups
B) 12 Single DB Front Rack Lunges (switch hands at 6 reps)
C) 8 V-Ups+8 Hollow Rocks

Mobility

2 Rounds
1 Min OH Band Stretch/side
1 Min Single Leg Flexion/side