08.15.2017

Warm-up:

Tabata alternating (3 Rounds)
ring rows
yoga push ups
cossack squats

Mobility:

1. Barbell shoulder smash OR barbell overhead rib mobilization 2/
2. Calf stretch w/ box OR kettlebell on knee 2/

Strength:

Strict pull ups; 3-3-3-3-3-3-3 (building)

Conditioning:

EMOM 15:00

1:00 pull ups*
2:00 pistols*
3:00 burpees*

*choose an even number between 6 and 14 (6,8,10,12,14) and repeat that rep count for every exercise and every round. Your score will be the rep count you chose and completed the metcon with.