Monday, 11/9

Warm Up

3 Rounds 

12 Band Good Mornings

6 Hanging Scap Retractions 

12 Alt Samson Lunges

6 Squat to Bootstrappers

Met Con

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 

Mobility

2 Rounds

1 Min OH Band Stretch

1 Min Bretzel Stretch