Friday, 10/1

Warm Up

3 Rounds
5 Rolling Split Straddles
10 Pause Hip bridges
5 Hanging Scap Retractions
20 Jumping Jacks

Prep (8 Minutes)
1xRun 400 M
then
3×5 DB Bench Press +15 Band Pull Aparts

Met Con

In 12 Minutes
Run 1 Mile for time, rest remaining time
In 6 Minutes: Max reps DB Bench Press (50/35s)*
* 10 Ring Rows after every break

Composite score: subtract :04 from run time for each DB Bench rep completed

3 Rounds NFT

10 DB Side Bends/side
10-15 DB Wrist extensions
20 Supine Windshield wipers