Mobilize, then:
Warm-Up Primer
Every 2 minutes, for 6 minutes (3 sets) of:
45 Seconds of Calorie Row or SkiErg @ medium pace
3 Rope Climb Mounts
followed by….
Every 2 minutes, for 6 minutes (3 sets) of:
30 Seconds of Calorie Row or SkiErg @ hard pace
2 Rope Climbs* or 1 Legless Rope Climb
*If you don’t have access to a rope then please substitute with 2 Towel Pull-Ups
A.
Three sets of:
Back Squats x 4 reps @ 75-80% of 1-RM
Rest 2 minutes
B.
Every 2 minutes, for 10 minutes, complete:
Overhead Squat
Set 1 – 5 reps @ 65% of 1-RM
Set 2 – 3 reps @ 75% of 1-RM
Set 3-5 – 2 reps @ 80-85% of 1-RM
C.
Complete as many rounds and reps as possible in 10 minutes of:
2-4-6-8-10-…
Wall Walks
*200 foot shuttle run after each round (50 ft turnaround)
D.
Every minute, on the minute (3 sets):
Station 1: 5 Dumbbell External Rotations per side (light)
Station 2: Calf Stretch of Choice x 45 seconds