Monday, 3/28

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Squats

6 Rev Hand Spider Lunges

12 Alt Bird Dogs

Prep (8 Minutes)

2×6 Kip Swings+9 Thrusters (bar only)+:30 HS hold

1×6 Knees to Chest+6 Thrusters+3 HSPU

1×3-6 Toes to Bar+6 Thrusters+3 HSPU

Met Con

6 Rounds for Time* (18 Min cap)

12 Toes to Bar

9 HSPU

*starting with, and every 2 minutes do 9 Thrusters (75/55)

3 Rounds NFT

5 Prone Plate Retract & Press

15 Band Hollow Hold Pullovers

:30-:45 Side Plank/side