Sunday, 10/13

Warm Up

3 Rounds
4 Alt T Push Ups
8 Squats
4 Dolphin Push ups
12 Band Good Morning

Skill

4 Rounds 
1 Minute Max Strict HSPU
1 Minute Max Dips (Ring, bar or Box)
1 Minute Accumulate Max L- Sit time
1 Minute Rest

Prep (8 Min)
1×400 M Run
2x :30 Bike+ 30 Single Skips
1×15 Double Unders

Met Con

Every 6 Minutes for 24 Minutes (4 Rounds)
Bike 15/10 Cals*
Run 400 M
45 Double Unders

Mobility

2 Rounds
1 Min Standing Calf Stretch/side
1 Min Bretzel Stretch/side

*75 second cap for bike
Scale HSPU to 1-2 Ab mats (strict)
5-8 Seated DB Press AHAP