Friday, 11/6

Warm Up

3 Rounds 
12 Band Good Mornings 
6 Hang Scap Retractions 
12 Mountain Climbers 
6 Planks to Squat

Prep (10 Minutes) 
1×10 DB Deadlifts+5 Kip Swings+10 Step Ups+10/8 Cal Bike/Row
1×5 DB Burpee Deadlift +5 Knees to Chest+5 Burpees+5 Box Jump
1×5 DB Burpee Deadlift+5 Toes to Bar+5 Burpee Box Jumps+10/8 Cal Bike or Row

Met Con

AMRAP 24 Minutes
10 Burpee Deadlifts (50/35s)
20 Toes to Bar
10 Burpee Box Jump (24/20”) 
30/25 Cal Bike or 40/30 Cal Row  

Core Work

Tabata Side Planks 
8 Rounds Left Side Plank
8 Rounds Right Side Plank

Scaling:
DB weight should be moderately light for Burpee Deadlifts – 10 in a row is more than doable 
Stand up entirely at the top of the box jump (not jump overs!)
Scale T2B to Knees to Chest
Bike or Row should always be under 3 minutes, closer to 2 in the earlier sets