FRIDAY
| 2 minutes bike/row/erg
calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, Shoulder activations (dowel)
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Technique Development Rope Climbs
Progression development 10 minutes
· Feet lock positioning · Strong Pulls
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WOD
20 Minute AMRAP
· 1 Rope Climb · 10 Kettlebell swings · 15 Wallballs (RX 9/6 Kg) · 100-meter Run Aim for: · Building set capacity · Fast transitions between movements
Push for: · Unbroken sets of KB Swings and Wallballs at a challenging weight
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