A. GENERAL (4:00)3 rounds20 Jumping Jacks20 Plate hops / Plate toe taps
B. MOBILITY / ACTIVATION (2:00)15/15 Side bend lat pull in
C1. SPECIFIC (3:00)2 sets3 Scap pull ups, hold last rep for 10 sec2 Strict pull ups / banded (easy) / Ring Rows
C2. Specific (Cnt’d)5 Burpees---5 Hollow Ups5 Knee Tucks5 V-ups / Modification
Score: Total repsTC: 10 minutes
Scaling OptionsBeginner3 x 5-8 reps with Band assistance / Ring Rows
Intermediate L13 x Max rep with band assistance (minimum 8 reps on first set)
Intermediate L23 x Max rep unassisted + 5-8 reps assisted with easy band
METCON
3 rounds for time30 Box jump over + step down @ 24/20"30 Burpees30 V-ups
TC: 16 minutesScore: WeightKG: N/A
Scaling OptionsBeginner20 Low Box / Plate jumps / Step ups20 Down & Ups20 Anchored sit ups
Intermediate30 Box jump over + step down @ 24/20"30 Burpees30 Knee tucks
3 sets15 Reverse Hyper ext on GHD10 W pulls
Posterior chain