Wednesday, 9/29

Warm Up

EMOM 12 Minutes

A) :30 Bike+6 Spider Lunges

B) :30 Jump Rope+6 Hanging Scap Retractions (Round 1&2)/Kip Swings (Round 3&4)

C) :30 Mountain Climbers+ 5 Plank to Squat(Round 1&2)/Burpees (Round 3&4)

Prep (4 Min)

Practice Pull Up options

Met Con

5 Rounds for Time* (24 min cap)

10 Pull Ups

15 Burpees

75 Double Unders

Scale Pull Ups to strict Band Assisted, jumping or ring rows

Scale DU to 25 or 50 DU or 150 Single skips

**Beginning with, and every 3 minutes, Bike 15/10 Cals**

Mobility

2×1 Min OH band stretch/side