Warm Up: (15 mins total)
Row 500-750m at 60% pace
Mobility
Shoulder activation
Gymnastics skill work:
Spend 25 mins working either pull up, hspu / handstand walk, or muscle up progressions
If you are not proficient at double unders, spend at least 10 minutes working efficiency on this skill
WOD:
AMRAP 7 mins: Rope Climbs and Shuttle Runs
Complete as many rounds as possible in 7 mins of:
1 Rope Climb
Shuttle Run, 150 ft
Rx2: Supine to standing rope climb with 3 K2E and back down
Rx3: Seated (legs straight) Dumbbell presses (5 reps)
Cool down:
Spend 5 minutes rolling out
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