1) WARM-UP

Stretch

Mobility: 90/90’s x 10

2 Rounds:

5 x Cal Row/Ski/AAB

10 x DB Push Press

20 x Double Unders or Singles

2) GYMNASTICS: Alt. EMOM 15

Choice #1

Hollow Rocks x 30 sec

Ring Dips x 6-10 (scaled band or bench)

3) METCON: 6RFT

5 x Burpee over DB (Rx+ 6 reps)

10 x SA DB C&J @50/35 (Rx+ 12 reps, scaled less than or equal to 45/30)

5 x Burpee over DB (Rx+ 6 reps)

10 x Cal Row/Ski/AAB (Rx+ 12 Cals)