Thursday, 4/29

Warm Up

Bike/Row 5 Minutes at a gradually increasing pace
then 3 Rounds 
10 Rev Hand Spider Lunges
5 Dolphin Push Ups
10 Squats (Pause/regular/jump)
5 Hanging Scap Retractions

Prep (9 Minutes)
2×6 Cals+ 6 Kip Swings+6 Push Press+6 Step Ups
2×6 Cals+3-5 Pull Ups+3 Push Press + 3 Burpees
1×12 Cals+3 Burpee Box Jump Overs

Met Con

Every 2 minutes for 30 Minutes (5 Rounds each)
12/9 Cals+
A)12 Pull Ups (RX+ CTB)
B) 9 Push Press (95/65, RX+115/80 or 9 Strict HSPU)
C) 6 Burpee Box Jump Overs (24/20, RX+30/24)