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

  1. 15 GHD Hip Extension
  2. 2 Rope Climbs (Scale: 4 Rope Walks)
  3. 45 sec KB Farmer’s Hold (70s/53s)
  4. 3 Wall Walks
  5. 15/12 cal Row

Cooldown

2 min (es) Barbell Forearm Smash