Wednesday, 12/15

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Alt T Push Ups
6 Squat to Bootstrappers
6 Alt Spider Lunges

Prep (6 Minutes)
2×6 Kip Swings+:30 Bike
1×6 Knees to Chest+:30 Bike
1×3-6 Toes to Bar+:30 Bike

Met Con

12 Rounds for Time* (21 Min Cap)
6 Toes to Bar
9 Push Ups
12 Air Squats

*Starting with, and every 3 minutes Bike 9/6 Cals

Accessory Work

EMOM 12 minutes (4 Rounds each)
A) 10-15 Band Hollow Pullovers
B) 10 Single Leg Split Squats/side
C) 25 Band Pull Aparts