Monday, 10/4

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Spider Lunges

6 Alt T Push Ups

12 Squats (pause/reg/jump)

Prep (6 minutes)

2x:30 Bike+6 Kip Swings+6 Step Ups+6 Alt DB Snatch

1x:30 Bike+3-5 Pull Ups+6 Box Jumps

1x:30 Bike+6 Push Ups+6 Box Jump Overs

Met Con

Every 3 Minutes for 33 Minutes (3 Rounds each)

A)         12 Pull Ups (RX+ CTB)

            18 Box Jump Overs

            12 Pull Ups

B)         12 Push Ups

            24 Alt DB Snatch (50/35, RX+ 70/50)

            12 Push Ups

C)         1 Mile/.7 Bike

D)         Rest

Score by total work time