TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
2:00 Light Row
After each, complete:
12 Hollow Rocks
:30s Samson Stretch
12 Superman Rocks
:30s Banded Pull-Aparts
12 Empty Barbell Stiff-Legged Deadlifts
5 Scap Retractions –  + 2+3 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP

spend 15′ For refining our rope climb technique, kipping or Butterfly

2 rounds, moving from a walk-through pace to our workout level.
250 Meter Row (workout pace)
20 Double-Unders
3 Deadlifts
3 Chest to Bar

10.30 CONDITIONING

“SLEDGE”

3 Rounds For Time
500 Meter Row
50 Double-Unders
25 Deadlifts #80/60
15 Chest To Bar

13,30 CONDITIONING

Deadlift

Workout DefinitionOn the 1:30 x 7:
25-50′ Handstand Walk
3 Deadlifts

“SLEDGE”

2 Rounds For Time
1,000 Meter Row
75 Double-Unders
25 Deadlifts #92/65
5 Rope Climbs

Midline

for Time:
21-18-15-12-9: Ski Erg Calories
12 GHD Sit-Ups / 20 AB-Mat Sit-Ups