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WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Forward & Lateral Leg Swings (10-15 reps each)
4) PVC Pipe Arm Rotations or Arm Circles (10-15 reps)
5) Ring Rows, w/5s hold & 5s Decent, 5 reps
6) Ring Push-Ups, w/5s hold & 5s Decent, 5 reps
ACTIVE MOBILITY
1) Lat Smash
2) Banded Lat Stretch
3) Low Back & Pelvic Reset
4) Low Back Press Ups & Glute Stretch with Wall
SKILL A: Rope Climb’s, Using an 8-minute running clock repeat this sequence as many times as possible:
1 Seated, Legless Rope Climb
1 J Hook Rope Climb
1 Legless Rope Climb
1 J Hook Rope Climb
**15-20s REST between reps
SKILL B: Turkish Get-Ups, accumulate 10 reps R/L with ascending weight (start without weight & add with each 1-2 reps)
WOD 1: Perform 10 rounds of the following for time