WARM-UP
1) 250m Row + 250s Ski
2) Banded Shoulder Warm-Up
3) L-Sit Rope Pull-Ups w/5s hold, 5 reps
4) Scap Scrub
SKILL: Legless Rope Climb’s
ACTIVE MOBILITY
1) Press-Ups
2) Double Lacrosse Ball Lumbar Smash
3) KB Psoas Smash
WOD: Perform 5 rounds of the following for time: - 2 Rope Climb’s
- 8 D Ball Cleans (4 R/L, 100/80)
- 2 Rope Climb’s
- 16 DB Box Step Over’s (8 R/L, 50/35)
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Ring Push-Ups, ME unbroken reps + Ring Plank hold, 30s – 4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)