(Mobility/Long Strength/Short Metcon)

FREE WEEK

Movement Prep: 10 Min
Scap Series

Note:
Band pull apart x 10 reps
Band pull downs x 10 reps
Band pass through (back half only) x 10 reps
Whippet x 10 reps
Scap Push-ups x 10 reps*
Hanging shrug w/ 2 second pause in active position x 10 reps
Scap Push-ups and hanging shrugs may be omitted if they are also in the warm up

Warm Up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Fun: 15 Min
3 Rounds
Partner Rowling

Conditioning: 20 Min
18 MIn AMRAP
2 Rope Climbs
20 Med Ball Squat Cleans (30/20)
200m Row

Scaling:
2x Rope Pull-to-Stand, Lighter MB Squat Cleans