Warm-up
Stretch
5 inchworms
10 side lunges
5 stomach to downward dog
10 squats
jump Rope-a-thon
10-20-30-40-50-40-30-20-10
5 inchworms
10 side lunges
5 stomach to downward dog
10 squats
jump Rope-a-thon
10-20-30-40-50-40-30-20-10
Skill
Rope climbs
Review:
holding weight
rope lock
J hook
practice
Review:
holding weight
rope lock
J hook
practice
Conditioning
Med ball clean x4
Med ball front squat x4
Push press ball toss x4
wall ball x4
Med ball front squat x4
Push press ball toss x4
wall ball x4
repeat for 4 rounds
Metcon (AMRAP – Rounds and Reps)
PArtner Up!
1 works-1 rests; split equally
24 AMRAP
10 wall ball
200 m run
10 med ball clean
20 burpees
10 sit up w/ ball
20 jump rope