Monday, 12/13

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Rev Hand Spider Lunges

5 Dolphin Push Ups

10 Pause Squats

Prep (12 minutes)

2×5 Front Squats+5 Strict Press (bar only)+5 Kip Swings

1×10 Thrusters (bar only)+5 Kip Swings

2×5 Thrusters (light/working)+ 3-5 Pull Ups

Met Con

“Fran” (7 Minute cap)

21-15-9

Thrusters (95/65)

Pull Ups

3 Rounds NFT

5-8 Half Kneeling Single Arm DB press/side

8-10 Single Arm DB Rows/side 

10-16 straight arm Russian Plate twists (5-8/side)