Tuesday, 2/16

Warm Up

3 Rounds

15 Band Good Mornings

5 Hanging Scap Retractions

10 Spider Lunge w/ reach up

5 Plank to Squat

Prep (9 Minutes)

2×5 Kip Swings+10 Scap Push Ups

2×3-5 Knees to Chest+3 Burpees

2×3-5 Toes to Bar+3 Push Ups+10 KB Swings

Met Con 1

For time

60 Toes to Bar* (12 min Cap)

*5 Burpees on the minute

Score by time to complete 60 T2B

12:00+ 1 second per rep if DNF

At 15 Minute mark…

Met Con 2

90 KB Swings** (12 Min Cap)

** 10/5 Push Ups on the minute

Score by time to complete 90 KB Swings

12:00+ 1 second per rep if DNF

Mobility

1 Min OH Band stretch/side

1 Min Standing Pec stretch/side

T2B Scaling:

45/30 reps

60 Knees to Chest

60 Toes to PVC (V-Up w/ PVC overhead)