Thursday, 3/11

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Scap Push Ups
5 Squat to Bootstrappers
10 Alt Dead Bugs

Skill

EMOM 6 Minutes (3 Rounds)
A) 1-2 Wall Walks
B) 5 Kip Swings+ 5 Kip to Hip Bridge

EMOM 12 Minutes (4 Rounds)
A) 10-20 Alt Shoulder Taps
B) Toes to Bar/ Muscle Ups*
C) 15 Hollow Rocks

Met Con

Bike/Row 
Every 2 minutes 
1:00/ Rest 1:00
:50/ Rest 1:10
:40/ Rest 1:20
:30/Rest 1:30
:40/ Rest 1:20
:50/ Rest 1:10
1:00/ DONE