Wednesday, 9/16

Warm Up

3 Rounds 

20 Jumping Jacks

10 Squats (Pause/Reg/Jump)

20 Mountain Climbers

10 Hanging Scap Retractions

Prep:

1×50 Single Skips + 10 Kip Swings + 10 Med Ball Front Squats

1×25 DU or 50 Single Skips + 5 Pull Ups + 8 Wall Balls

1×25 DU or 50 Single Skips + 5 Pull Ups + 6 Wall Balls 

Met Con

For Time (24 Minute Cap- goal 16-20)  

50 Wall Ball

75 Double Unders 

25 Pull Ups 

75 Double Unders 

25 Pull Ups 

75 Double Unders 

50 Wall Ball

Double Under Scaling:

Scale reps to 50 or 25 

150 Single Skips

Pull Up Scaling: 

Scale reps to 15 or 10

Jumping Pull Ups

or Ring Rows

Core Work

Tabata Side Planks

:20 Left Side Plank / :10 rest x 8

Rest 1 minute then

:20 Right Side Plank / :10 rest x 8