Prehab
Recommended Warm Up (10 Minutes):
2:00 Row (Sprint for 5 hard pulls every :30)
3 Rounds:
10 Push Ups
10 Kip Swings
MetCon
4 Rounds for Time:
500m Row
10 Push Jerks (135/95#)
20 Toes to Bar
10 Push Jerks (135/95#)
2 Rope Climbs
Rest 3 Minutes
*Stagger the start if needed. Pick a weight to go unbroken on the push jerks!
Scaling Options:
20 Toes to Bar or 20 Knees to Chest (work on maintaining kip) or 20 Sit Ups
2 Rope Climbs or 4 Rope Pulls or 10 Strict Pull Ups (band if needed)