Monday, 8/30

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Alt T Push Ups

6 Pause Squats

Strength

Front Squat

Prep:1×10 w/bar, 3×5 working up

Every 2 Minutes for 16 Min (8 Rounds)

Rounds 1&2:      5 Reps

Rounds 3&4:      3 Reps

Rounds 5,6,7,8:   2 Reps (at same weight)

Met Con

Prep (5 minutes)

1×6 Kip Swings+3 DB Hang Squat Cleans

1×6 Kip Swings+6 Push Ups

1×6 Knees to Chest+3 DB Hang Squat Cleans

1×3-6 Toes to Bar

Work

As Far As Possible in 9 Minutes

3-6-9-12-15…

DB Hang Squat Cleans (40/25s, RX+ 50/35s)

Push Ups

Toes to Bar