Friday, 2/18

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Spider Lunges

6 Alt T Push Ups

12 Alt Dead Bugs

Prep (8 minutes)

2×5 Kips Swings+10 Hollow Rocks+5 Prone PVC Dislocates

2×3-5 Kip Swings w/ Hip elevation+6 DB HC&J (3/side)

1×2-5 MU/PU

Met Con

For Time (24 min cap)*

21 Ring Muscle Ups

or

30 Bar Muscle Ups

or

60 CTB Pull Ups

+

90 Single DB Hang Clean and Jerk (50/35)

180 Air Squats

*Partition all reps at will

Mobility

1:30 Single Leg Flexion/side

1:30 OH Band Stretch/side