Tuesday, 8/24

Warm Up

3 Round 

10 Hanging Scap Retractions

15 Mountain Climbers

10 Rev Hand Spider Lunges

15 Pause Squats

Met Con

Prep (8 Minutes)

1 Minute Jump Rope

2×10 Front Squats (bar/light)+5 Kip Swings+10 Step Ups (unweighted)

:30 Jump Rope

2×10 Front Squats (moderate/work out weight)+3-5 Pull Ups+ 6 Step Ups (single DB)

:30 Jump Rope

AMRAP 20 Minutes

10 Front Squats (115/80, RX+155/105)

15 Pull Ups (RX+ CTB)

20 Single DB Step Ups (50/35)

50 Double Unders

Score by total Reps

Mobility

2 Rounds

:45 Plank

:15 Rest

:45 Side Plank (L)

:15 Rest

:45 Side Plank (R)

:15 Rest

Scale Pull Ups to 5/10 Reps per round (should be 1-2 sets), 5 Band Assisted Strict Pull Ups or 15 Ring Rows

Scale DU to 25 DU reps, 100 or 50 single skips (should be challenging and take between :45-1:15)