Friday, 8/20

Warm Up

3 Rounds
20 Mountain Climbers
15 Squats (pause/regular/jump)
10 Hanging Scap Retractions
5 Plank to Squat

Prep (9 Minutes)
:30 Bike (easy)
2×5 Kip Swings+5 Yoga Push Ups
:30 Bike (moderate)
2×3 Hips to Ring/Bar+2-3 HSPU
:30 Bike (hard)
1×2-3 Muscle Ups
:30 Bike (sprint)

Met Con

AMRAP 21 Minutes
15 Burpees
6 HSPU
3 Muscle Ups
*Starting with, and every 3 minutes Bike 12/8 Cals

Mobility

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

Scale HSPU to:
1-2 ab mats (hands on floor)
6 DB Push Press

Scale MU to:
9 CTB Pull Ups
9 Pull Ups
15 Jumping Pull Ups/Ring Rows