Prep
1) Foam roll wherever you need it.
2) 3 Rounds
10 Air Squats
5 Alternating Lunges
3 Burpees
A.
Teams of 3 For Time
120-90-60-30
Wallballs (20/14)
Cal Row
12-9-6-3
Rope Climbs
*200 Meter Run as a team after each round
Rx+: (30/24) (Cal Bike) (Legless Rope Climb)
L2: (14/10)
L1: (10/8) (90-60-30-15 Cal Row) (Rope Climb Standing to Seated)
TIME CAP = 30:00
B.
Extra Credit
Make up an extra credit session you missed from earlier in the week
3 x 12-15 each. Rest 60s
Half Kneeling Band Paloff Press
3 x 10 each. Rest 60s.
Superman hold
2 x 30s. Rest 60s
60s each. No Rest
3 x 3. Rest 60s
– Light/moderate weight