-Warm Up-


2 rounds


10 reverse lunge overhead reach

5 single arm ring rows

Walking hamstring stretch

20 sec bent knee hollow body hold

200 meter run

-Strength-


Part A


Rope Pull-Ups

  • Feet elevated box or a few plates
  • Hand over hand pull
  • Keep elbows in tight


4 sets of 2


Part B


Slide in and outs

https://youtu.be/unFnB8IjDUE


3 sets of 5


Reverse V-Ups

https://youtu.be/qBxI6O8r6Pw


3 sets of 10


Part B


Lateral DB raise

https://youtu.be/MOhIUL0Tj4Y


2 sets of 20


DB front Raises

https://youtu.be/vbxyXCxxVO4


2 sets of 20


-WOD-


AmRaP 22


400m run

30 ring rows

30 lunges


*add weight vest