Tuesday, 4/13

Warm Up

Bike Row 5 Minutes at a gradually increasing pace

then 3 Rounds

15 Band Good Mornings

5 Hanging Scap Retractions

15 Squats (Pause/regular/jump)

5 Rolling Split Straddles

Prep (6 Minutes)

2×12 Cals+ 6 Kip Swings+6 Step Ups+6 Russian KB Swings

1×12 Cals+6 Knees to Chest+6 Box Jump Overs

1×6 Toes to Bar

Met Con

Every 2 minutes for 30 Minutes

12/9 Cals +

A)12 Box Jump Overs

B) 12 Toes to Bar

C) 12 Russian KB Swings (24/16)

3 Rounds NFT

10-15 Hollow Hold Band Pullovers

10 DB Powell Raises/side