11-03-2020
Warm-up
Sprint Complex – 50′ each
High Knees
Butt Kicks
Side Lunge
Side Shuffle
Carioca
Quick Skip
Walking Lunges
Mobility
PVC
Strength
10 min
Rope Climb Skill Work/Progression
WOD
25 min EMOM
- 15 GHD Hip Extension
- 2 Rope Climbs (Scale: 4 Rope Walks)
- 45 sec KB Farmer’s Hold (70s/53s)
- 3 Wall Walks
- 15/12 cal Row
Cooldown
2 min (es) Barbell Forearm Smash
