Tuesday, 10/6

Warm Up

3 Rounds 
20 Jumping Jacks
10 Band Good Mornings 
10 Hanging Scap Retractions 
5 Inchworms To Plank

Prep (3 Minutes) 
1 set of 50 Single Skips
2-3 sets of 10-20 Double Unders 

“Flight Simulator”

12 min cap

5-10-15-20-25-30-35-40-45-50-45-40…back down to 5 of
Unbroken Double Unders

Scaling: 
Intermediate
10-20-30-40-50-40-30-20-10 Unbroken Double Unders
Or 250 DU for time

Beginner
Same rep scheme of unbroken Single Skips 
or scale reps to 10-20-30-40-50-40-30-20-10

Met Con Prep (10 Minutes)
1x 5 High Hang High Pull+5 High Hang Power Cleans+5 Kip Swings
1×5 Hang High Pulls+5 Hang Power Cleans+5 Kip Swings
1×5 Power Cleans (from mid shin, all w/bar only)
then
2×5 Power Cleans (light/working weight)+ 5 Toes to bar (or scaled option)

Met Con

For Time (15 Minute Cap):
7-9-11-13-15 Reps of 
Toes to Bar
Power Clean (95/65)