Wednesday, December 14

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

– 10 Banded Overhead Squat

– 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.

Tibia Raise

2 x 25. Rest 60s