Saturday, 2/5

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Band Good Mornings
6 Dolphin Push Ups
12 Alt Samson Lunges

Prep (12 Minutes)
1×10 RDL
2×5 Kip Swings+:30 HS Hold+5 Push Ups
4×5 Deadlifts working up+3-5 pull ups/2-3 HSPU (alternate 2 rounds of each)

Met Con

For time (18 Min Cap)
7-6-5-4-3-2-1 Deadlifts (275/185)
14-12-10-8-6-4-2 HSPU
21-18-15-12-9-6-3 Pull Ups

Mobility

1 min OH Band Stretch/side
Band Hamstring series