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

Banded Bend ISO Row

​​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

Band Triceps Complex

60s each. No Rest

Jefferson Kang Curl

3 x 3. Rest 60s

– Light/moderate weight