Warm Up
Run or Row 250m
Then 2 Rounds of:
- Walking Lunge x 1 length
- Wall Walk x 2
- Scap Pull Up x 5
Workout of the Day
A. 4 Sets
- Rope Climb x 2
- HS Walk x max distance OR Nose to Wall Hold w/ shoulder taps x 16-20
- Single Leg Box Jump x 3 per
B. EMOM for 12
- Min 1 – FLR x 30-40 seconds
- Min 2 – Hollow Rocks/Hold x 20-30 seconds
- Min 3 – Run 150m or Row 200m
