Friday, 11/27

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Squats (Pause/Regular/Jump) 

5 Inchworms to Plank 

10 Alt Bird Dogs

Prep: (6 Minutes) 

1×5 Burpees+5 Kip Swings+5 Med Ball Front Squats

1×5 Devil’s Press (light)+5 Kip Swings+ 5 Med Ball Front Squats

2×3 Devil’s Press +3 Pull Ups+5 Wall Balls 

Met Con

5 Rounds for Time (25 Minute Cap) 

9 Devils Press (35/25)

15 Pull Ups

21 Wall Balls (20/14)

Pull Up Scaling:

5/10 reps (scaled volume)

15 Jumping Pull Ups

10 Ring Rows