TUESDAY

Shoulder activation (bands)

Push-up & Mountain climber complexes

Hollows and arches

Calf Pumps

Skill Development:

Rope Climbs

10 minutes

Technique development

Stimulus:

·  Feet locking position

·  Strong pull with hands

·  Good descending technique

Partner WOD

5 Rounds For Time:

25 Minutes

·    20 Toes-to-Rings

·    6 Rope Climbs

·    40 Sit-ups OR 20 GHD’s

·    100 meter Run Together

Break the work up as needed

Stimulus:

·   Cycle Speed

·   Short recovery between each set