A: Skill Warm Up
3 sets
1 rope climb
5 Burpees
B: Prep
:30 on :5 off
PVC Pipe Pass Through
Dragon Pose
Half Front Split
Lizard Pose
PVC Pipe Pass through
Review movements and establish weight/standard
C1: Strength
Push Press
3 sets x 5 reps @ 40, 50, 60%
C2: Endurance
10 minutes easy of Run, Row, or Bike
D: Met Con
On a 10 minute timer
6 rounds of
10 Chest to Bar Pull Ups
15 Back Squats
RX 135/95
SC 115/75
BG 95/65
