PreClass: Roll Lat/ Sit on Vibe Plate 1:00

Warm-Up:
– Low Bear Crawl

Dynamic Flex:
– Side Lying Windmill
– Knee Hug, Quad, Cradle
– Crossover W/ Reach Back

Prep/ Activation: 4 Rounds
– Banded Scap Row x 10
– Single Arm Russian KBS Swing x 10 E
– HandStand Hold 15 Sec

MetCon: For Time
– 1000m Row
– 25 Hand Release Push Ups
– 750m Row
– 25 Hand Release Push Ups
– 500m Row
– 25 Hand Release Push Ups
– 250m Row
– 25 Hand Release Push Ups

Recovery:
– Banded Lat
– Pec On Box
– Super Stretch