3 Rounds
12 Band Good Mornings
6 Hanging Scap Retractions
12 Alt Samson Lunges
6 Squat to Bootstrappers
Prep: (8 minutes)
2×6 Kip Swings+6 Step Ups
1×6 Knees to Chest+12 Swings (light)+6 Step Ups (light)
1×3 Toes to Bar+6 Swings (working weight)+6 Step Ups (working weight)
Work:
For Time (24 Min Cap)
21-18-15-12-9-6-3
Toes to Bar
KB Swings (24/16)
KB Step Ups
2 Rounds
1 Min OH Band Stretch
1 Min Bretzel Stretch