-Warm Up-

5 min bike/row/ski

1 min banded hip distraction

10 banded face pulls

5 power rows each side


-Strength-

3 rounds for quality:

20m spiderman crawl

20 second side plank (each side)

20m crab walk

20 second table top hold

20m samsun walking lunge

20 seond pigeon stretch (each side)

Then:

6-8 min

Rope climb practice


-WOD-

Amrap 5

15/10 cals bike

2 rope climbs