Sunday
Warm-up
Warm-up
2-3 SETS (5:00 CAP)
:30 Jumping Jacks (Option to clap OH and behind the back)
:30 Bar or :20 Rope Hang
20 Band Pull-Aparts
5/5 Slow Single DB Single Leg Deadlift (Athlete Choice)
:30 Jumping Jacks (Option to clap OH and behind the back)
:30 Bar or :20 Rope Hang
20 Band Pull-Aparts
5/5 Slow Single DB Single Leg Deadlift (Athlete Choice)
Strength
Metcon
4 SETS FOR QUALITY
4-8 Rope Pull-Ups or Narrow Grip Pull-Ups
30′ Quad Crawl
:30 Double Under Practice
4-8 Rope Pull-Ups or Narrow Grip Pull-Ups
30′ Quad Crawl
:30 Double Under Practice
-Rest as needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
36 Double Unders
18 Sit-Ups
8 Alt. Single DB Up-Down (50/35)|(35/20)
2 Legless Rope Climbs*
36 Double Unders
18 Sit-Ups
8 Alt. Single DB Up-Down (50/35)|(35/20)
2 Legless Rope Climbs*
*Option for Standard Rope Climb
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
