Friday, 7/16

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Plank to Squat
12 Jump Squats

Prep (10 Minutes)
:30 Row (easy)
2×5 Kip Swings+5 DB Hang Snatch (top of DP)
:30 Row (moderate)
1×5 Knees to Chest+ 5 DB Burpees (start of DP)
:30 Row (hard)
1×5 Toes to Bar+ 5 Devil Press
:30 Row (sprint)

Met Con

Every 3 Minutes for 21 Minutes (7 Rounds)
Row 15/10 Cals
10 Toes to Bar
Max Devil Press in remaining time (40/25s, RX+50/35s)

Score by total Devil Press

Mobility

2 Rounds
1 min OH Band Stretch/side
1 Min Bretzel Stretch/side