Prep
Equipment Required: Foam roller, light/medium band, rower
1) Foam roll wherever you need it x 60s each side
2) 1 Round:
– 3 each Spiderman Lunge
– 10 each Thoracic Rotations
3) 3 rounds:
– 5 Yoga Push-ups
– 60s Row w Increasing Pace
A.
Skill Work
Pull-up Skill work
– L3: 5 Reps of 1 Kip Swing + 1 Butterfly Pull-ups
– L2: Band assisted: 5 Reps of 1 Kip Swing + 1 Kipping Pull-up
– L1: Superman Hold 10s + Hollow Hold 10s + Active Bar Hang 10s
DU Skill work – 30s
B.
4 Rounds
50 Meter Sled Push
500/400 Meter Row
50 Meter total Single Arm Bottoms up KB Carry
50 Double Unders
– Goal: Sustainable effort, your choice of weight on the Bottoms up Carry
L2: (40s Double Under Attempts)
L1: (300/200 Meter Row) (Single Unders)
C.
2 x 25. Rest 60s