Wednesday, 10/14

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Supine Scorpion
6 Squat to Bootstrappers
12 Squats (Pause/Regular/Jumping)

Prep (8 Minutes)
2x:30 Easy pace*+6 Kip Swings
2x:30 Moderate pace+ 6 Knee to Chest
1x:30 Sprint+ 6 Toes to Bar

Met Con

6 Rounds
:30 Bike 
:30 Rest
:30 Toes to Bar
:30 Rest

Rest 6 Minutes

6 Rounds
:30 Row
:30 Rest
:30 Push Ups
:30 Rest

Mobility

2 Rounds
1 Min OH Band Stretch
1 Min Standing Pec Stretch

*May begin workout on either block (Row or Bike) In prep, use machine from first block.
Score by total Cals+Reps