Monday, 1/20

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Band Good Mornings

6 Spider Lunges w/ Reach Up

12 Squats (pause/regular/jump)

Prep (9 Min)

2×6 Kip Swings+12 Step ups

12 Russian KB Swings

1×3 Pull Ups (or scaled option)*

Met Con

6 Rounds (21 Min Cap)

12 Pull Ups

18 KB Swings (24/16)

12 Box Jumps

Mobility

2 Rounds

1 Min OH Band Stretch/side

1 Min Standing Hamstring Stretch/side*

*Scale Pull ups to 9/6 reps round, or jumping Pull ups