Saturday, 11/2

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Mountain Climbers

6 Dolphin Push Ups 

12 Spider Lunges

Prep:

1×400 M Run

2×5 Kip Swings + 3 Plank to Squat

1×3 Pull Ups (or scaled option) + 3 Burpees

Met Con

For time (27 min cap)

Run 400 M

27 Pull Ups

9 Burpees

Run 400 M

21 Pull Ups

15 Burpees

Run 400 M

15 Pull Ups

21 Burpees

Run 400 M

9 Pull Ups

27 Burpees

Mobility

2 Rounds

1 min OH Band stretch/side

1 min Bretzel stretch/side
Scale pull ups to:

18-14-10-6 reps

9-7-5-3 reps

Jumping Pull Ups

12 Ring  Rows each round