WARM-UP
1) Tabata Ski Erg, Assault Bike or Row
2) KB Pull Over, KB Halo, KB Bottoms Up Press, 10 reps each
3) Scap Pull-Ups, Scap Circles, Monkies
4) Lat Smash & Banded Lat Stretch
SKILL: Rope Climb’s & Turkish Get-Ups
ACTIVE MOBILITY
1) Barbell Pec Smash w/Rear Delt Tack & Floss
2) Banded Elbow Bulley
3) Bicep & Tricep Smash
4) Banded Elbow Extension
PARTNER WOD: Using a partner, perform 3 rounds of the following each:
Partner 1: Rope Climbs, 2-minutes ME reps
Partner 2: Alternating Turkish Get-Ups, 2-minutes ME reps (55/35)
Both Partners REST 2-minutes
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: KB Carry’s (OH, Rack, Farmer 60ft each), 3 sets R/L - AHAP
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Forearm & Wrist Mobilization