Tuesday, 8/3

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Alt Samson Lunges

15 Band Good Mornings

20 Jumping Jacks

Prep (6 Minutes)

2×6 Kip Swings+30 Single Skips

1×10 Russian KB Swings+10 DB Front Rack Lunges

1×3-5 Pull Ups+10 OH Swings+15 Double Unders

1×3-5 Pull Ups+10 FR Lunges+15 Double Unders

Met Con

AMRAP 9 Minutes

9 Pull Ups (RX+: C2B)

15 KB Swings (24/16)

45 Double Unders

Rest 3 minutes

AMRAP 9 Minutes

6 Pull Ups

12 DB Front Rack Lunges (40/25s. RX+: Double KB Lunges w/ 24/16s))

36 Double Unders

Score each 9 Minute AMRAP by total reps (2 scores)

2 Rounds NFT

15-20 DB Wrist Extensions

30 Band Pull Aparts

Mobility

1 Min OH Band Stretch

1 Min Standing Calf Stretch