Mobilize, then:
Dumbbell Complex (keep the weight light)
3 Windmills (right)
3 Push Press (right)
3 Overhead Squats with 2 second hold at bottom (right)
3 Windmills (left)
3 Push Press (left)
3 Overhead Squats with 2 second hold at bottom (left)
A.
Rope Climb Skill Work
Accumulate 60 seconds in a Rope Hang Hold
and then …
Three sets of:
Rope Pull Up Taps x 4 reps
Rest 60 seconds
1 Rope Climb (focus on solid mechanics)
Rest 60 seconds
B.
Two sets of:
Deadlift x 10 reps @ 65-70% of 1-RM Deadlift
Rest as needed
Followed by…
Two sets of:
*Deadlift With Eccentric Pause x 6 reps @ 60-70% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the knee as you lower the bar. Then deadstop on the ground before performing the next lift. The main priority is perfect position and control.
C.
“Gale-Force Wind”
All Age Divisions
21-15-9-6
Calorie Row or Ski-Erg
Burpee Box Jump-Overs (24/20″; 55+ Step-Over allowed)
D.
Three sets of:
Reverse Snow Angels x 20 reps (fast)
Side Lying Powell Raises x 10 reps per side (light)
Rest as needed