Thursday, 3/5

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Plank to Squat

6 Jump Squats

Prep (9 Min)

3 Front Squat+3 Strict Press+ 3 Thrusters (bar only)

3 Kip Swings+ 3 Burpees

3 Thrusters

3 Kip Swings+ 3 Burpees

3 Thrusters

3 Pull Ups+3 Burpees Over Bar

Met Con

For Time (working 1 Min On/1 Min Off, 15 Interval cap)

3 Thrusters (105/85/65, 73/58/45)

15 Pull Ups

6 Thrusters

15 Burpees over Bar

9 Thrusters

15 Pull Ups

12 Thrusters

15 Burpees over Bar

9 Thrusters

15 Pull Ups

6 Thrusters

15 Burpees over Bar

3 Thrusters

Mobility

1 Min OH Band Stretch/side

1 Min Bretzel Stretch/side