Wednesday, 3/17

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Squat to Bootstrappers
20 Mountain Climbers

Prep (10 Minutes)
2×5 Kip Swings+10 Step Ups+10 Hollow Rocks
2×3-5 Kip Swings w/hip elevation+ 5 Box Jumps
2×1-2 BMU or 3-5 Pull Ups+ 5 Box Jump Overs

Met Con

For time (12 Min Cap)
3-9-15-21 Box Jump Overs
1-3-5-7 Bar MU
OR
3-9-15-21 Box Jump Overs
3-9-15-21 Pull Ups*

Mobility

2 Rounds
1 Min OH Band Stretch/side
1 Min Standing Calf Stretch/side
1 Min Single Leg flexion/side

*Scale Pull Ups to:
Jumping Pull Ups
Ring Rows