Wednesday, 3/24

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Jumping Jacks
6 Dolphin Push Ups
12 Mountain Climbers

Prep (9 Minutes)
2×6 Kip Swings+30 Single Skips
2×3-6 Knees to Chest+15 Double Unders
1×3-6 Toes to Bar+6 Push Ups
1×2-3 Bar MU+6 Push Ups

Met Con

For time (18 Min Cap)
6 Rounds
6 Toes to Bar
9 Push Ups
15 Double Unders*
Rest 3 Minutes

6 Rounds
3 Bar MU**
9 Push Ups
15 Double Unders
Score by time or 18:00+ :01 for every rep not completed

*Scale DU to 5-10 reps if working on them, or 30 Single Skips

**Scale BMU to Toes to Bar or Knees to Chest

Mobility

2 Rounds

1 Min OH Band Stretch

1 Min standing Calf Stretch (1st round straight leg, 2nd round knee bent)