Monday, 12/2

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Alt Samson Lunges

6 Spider Lunge w/Reach Up

12 Band Good Mornings

Prep (12 Min)

1×3 DB Burpees+6 DB Step Ups

1×12 Alt Front Rack Lunges (Bar Only)

1×6 Kip Swings

1×3 DB Burpee Box Step Overs

1×6 Alt Front Rack Lunges

1×6 Kip Swings

1×6 Alt Front Rack Lunges (working weight)

1×6 Pull Ups (or scaled option)

Met Con

EMOM 24 Minutes (6x each)

6 DB Burpee Box Step Overs

12 Pull Ups

6 Alt FR Lunges (95/65, 63/45)

18 KB Swings

Mobility

1 Min Single Leg Flexion/side

1 Min Bretzel Stretch/side