Monday, 5/2

Warm Up

3 Rounds

6 Hanging Scap Retraction

6 Spider Lunges

6 Plank to Squat

6 Alt Samson Lunges

Prep (8 Minutes)

1×400 m Run

1×5 Kip Swings+5 Burpees+10 Step Ups

1×5 Kip Swings+10 DB Step Overs

1×1 Round of Cindy+5 DB Burpee Box Step Overs

Met Con

Every 3 Min for 36 Min (4 rounds)

A) Cindy (AMRAP 5 Pull Ups,10 Push Ups, 15 Air Squats)*

B) Run 400 m

C) 12 DB Burpee Box Step Overs (50/35s, 20”Box)

Score by Cindy rounds+reps