Thursday, 1/28

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Supine Scorpion

5 Plank to Squat

10 Alt Samson Lunges

Prep (8 Minutes)

2×5 Hollow Hold to Arch Hold+3 Burpees+ 6 Step Ups

2×5 Kip Swings +3 Burpee Box Jumps+:30 Bike/Row

1×3-5 Pull Ups+3 Burpee Box Jump Overs

Met Con#1

As Far as Possible in 12 Minutes

2-4-6-8-10-12 etc

Pull Ups*

Burpee Box Jump Overs

*Scale Pull Ups to Jumping or Ring Rows

Met Con#2

8 Rounds

:30 Bike/Row

1:30 Rest