Prehab
Recommended Warm UP (10 Minutes):
30 Calorie Row
20 Incline Push Ups
10 Shoulder Rolls
MetCon
5 Rounds for Time:
2 Legless Rope Climbs
50’ Handstand Walk
5 Power Cleans (225/1553)
50’ Handstand Walk
20 Minute Time Cap
This is a very challenging workout. Pick appropriate scaling options to stay moving.
Scaling Options:
Legless Rope Climb Rope Climb with feet 5 Strict Pull Ups per rope climb
Handstand Walk Cut down the distance 5-10 Handstand Push Ups 10-15 Push Ups
Power Cleans You can use a heavy sandbag if you have some at your gym!
Strength
Bench Press (20 Minutes)
10-8-6-4-2
*Try to increase your weight each set finishing with a heavy set of 2 for the day. Do 5 Strict L-Pull Ups after each et or just work on regular strict pull ups.