(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Theraband Warm-up

Note: 10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest
https://youtu.be/O31MmhW72WE

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Skill: 15 Min


Workout: 20 Mins
"WTF Shannon"
3 Muscle-ups
15 Overhead Squats (115/75)
5 Muscle-ups
12 Overhead Squats (135/95)
7 Muscle-ups
9 Overhead Squats (155/105)
40 Pull-ups