A: Warm Up
5 Rope Climbs or 10 Leg Assisted Rope Climbs
30 Hollow Body roll into arch body
B: Mobility/Prep
:30 sec on :5 sec off
Wall Stretches
Review movements and establish weight/standard
C: Strength
Barbell Row 5×5 (add 5-10 lbs)
C2: Endurance (MED)
Run, Row, Bike
2 sets
4 minute MAX effort
rest 2 minutes
D: Met Con
On a 10 minute timer complete
30 Overhead Squats 185/115
Every time you break do 50 Double Unders
SC and BG
On a 10 minute timer do 6 rounds of
10 Overhead Squats
25 Double Unders
