1a) Rope Climb x 8:00
1b) HSPU or Handstand Hold x 8:00
*Rest as needed between sets.
*Adv: Legless (or legs) Rope Climb Volume Accumulate of 5-10 reps/Strict HSPU Volume Accumulate of 20-25 reps
With a partner and a running clock:
10 Box Jumps w. step down (24/20) (S = lower box, Alternating Step-ups)
10 Wall Ball Shots (20/14)
10 Front Rack Reverse Lunges Total (75/55)
10 Power Snatch (S = Russian Swings/Goblet Squats)
10 Box Jumps w. step down (24/20)
10 Wallballs (20/14)
*One athlete completes a full round at a time.
*Score = total rounds of entire workout
C) Extra Credit:
Complete 5:00 of "cooldown work" ie. bike, run or rower at a moderate pace.
– Then –
Complete 5:00 of Tissue Work/Static Stretching. Pick 2-3 "problem areas" and spend some time on them.