Monday, 7/6

Warm Up

3 Rounds

12 Squats (Pause/Regular/Jump)

10 Rev Hand Spider Lunge 

8 Dolphin Push Ups 

6 Hanging Scap Retractions

Prep:

1×5 Strict Press+5 Front Squats

1×5 Push Press +5 Front Squats 

1×5 Thrusters +5 Kip swings 

1×5 Thrusters +5 Knee to elbow +20 Single Skips

1×5 Thrusters +1×5 Toes to Bar +10 Double Unders

Met Con

For Time (25 Min Cap) 

50-40-30-20 Double Unders 

25-20-15-10 Toes To Bar 

50-40-30-20 Double Unders 

25-20-15-10 Thrusters

Scale DU to 2x Single Skips

Scale T2B to Knees to Elbows, Hanging knee Raises or Supine Knee to Elbow

Mobility

1 Min Standing Calf Stretch/side

1 Min Single Leg Flexion/side