Monday, 12/16

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Reverse Hand Spider Lunges

6 Alt T Push Ups

6 Jump Squats

Prep:

30 Single Skips+ 5 Plank to Squat

10 Strict Press (bar only)

30 Single Skips + 5 Plank to Squat

2×5 Kip Swings+ 5 Push Press (working up)

15 Double Unders+ 5 Push Press (working weight)

Met Con

3 Rounds 6 mins on/6min off

AMRAP 6 Minutes

30 Double Unders

15 Pull Ups

30 Double Unders

15 Push Press (115/95/75, 83/63/53)

30 Double Unders

15 Burpees over the Bar*

Rest 6 Minutes