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)

 

Strength

Skill Work