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
3 Rope Climb’s (6 modified Rope Climbs)
6 Ring Push-Ups
9 D Ball Bear Hug Squats(100/80)
WOD 2 (minimal equipment): Perform 10 rounds of the following for time (5 per arm):
3 DB Turkish Get-Ups (3 reps on one arm)
6 DB Renegade Row Push-Ups (if using one DB, do a push up & row on one arm, roll across & repeat with opposite)
9 Double DB Front Rack Squats (if using one DB, change arms each round)
WOD 3 (no equipment): Perform 10 rounds of the following for time:
3 Wall Walks
6 Walking OH Lunges w/Odd Object (6 steps R/L)
9 Burpees Over Odd Object
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Lateral Med Ball Slams, 15 reps R/L for 4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)