Warm Up
Mobility
3 Rounds: 10 scap push-10 scap pull-10 curl biceps -10 rotation externe
Skill
Tecnique Rope Climb
3 Rounds
10-12 reps alternate de KB Rack Drop Lunge
30’’ Rest
6-8 Single Arm KB Torso Row
30’’ Rest
20- 30’’ Single leg wall sit each leg
90’’ Rest between each Round
Met Con
3 rounds for time of:
15-ft. rope climb, legless ascent and descent
21 strict push-ups, chest to ground, feet on 20-in. box