Since the weekend is upon us...

MVMT PREP
Hip opener series
OCT progressions
Bullet Proof Shoulders
Scap Retracted OH press BW
20 Shoulder Taps
5 inch worm
SL Stability Drills

10mins

STRENGTH 3 - STAND UP - WK 3 *increase those lbs*
DBL DB LAT STEP UP 2 -3 45lbs Plates 4 X 10/
Wide Grip Chin Ups 4 X 10
burn out right after chins - LIGHT BB OH press 4 X 10 - 15
**CTB* - if you cant get CTB on chin up, get CTB on your press
3:20min X 4

17mins

GYM CLASS FOR TIME
BUY IN : 100 Mountain Climbers & 100 High knees

Hollow snaps X 10
Rotating jump SQ (180 degrees) X 20
Burpees X 30
2 Front-back two feet hops (find a line & use it as marker) X 40
Skater Jumps X 50 (stick landing)
Lat Box Shuffle over stack of 2 - 3 plates (Share & stagger) X 60

BUT OUT : 100 mountains & 100 high knees

ALL reps TOTAL
Share Stack of Plates
Finished early ??? Alternate b/w 0.03 sprints & AB mat Crunches 10/

23mins (16 - 18 min FOR TIME)