Friday, 4/15

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Dolphin Push Ups

6 Squat to Bootstrappers

6 Jump Squats

Prep (6 Minutes)

2x :30 Row+6 Kip Swings+:15-:30 HS Hold

1x: 30 Row+3-5 Pull Ups+3-5 HSPU

Met Con

In 8 Minutes:

Row 1000/900 m, AMRAP 21 Pull Ups/15 HSPU in remaining time

Rest 4 Minutes

Row 1000/900 m, AMRAP 15 Pull Ups/10 HSPU in remaining time

Rest 4 Minutes

Row 1000/900 m, AMRAP 9 Pull Ups/5 HSPU in remaining time

Rest 4 Minutes

Score by total reps (PU+HSPU)