New Year’s Day 2021, 1/1

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Squat to Bootstrappers
10 Alt Samson Lunges

Prep (5 minutes)
2×5 Kip Swings*+5 Dolphin Push Ups+ :30 Bike/Row (easy)
1×5 Pull Ups*+10 Air Squats+:30 Bike/Row (moderate)

Met Con

In 30 Minutes
Row/Bike Max Cals
Starting with, and every 3 Minutes perform:
1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
OR
5 Burpees, 10 Ab Mat Sit Ups, 15 Air Squats

Mobility

2 Rounds
1 Min single Leg Flexion/side
1 Min Bretzel Stretch/side

*If doing burpee version, sub Plank to Squat for Kip Swings and Burpees for Pull Ups in Prep