Movement Prep:
Shoulder Series
Banded Walk Series

Warm-up:
2 Rounds of

  • 1 Minute Jump Rope
  • 5 Hanging Shrugs w/3 Sec. Pause
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 250m Row

Skill:
Rope Climb Technique

Workout:

  • 800m Run w/Med Ball
  • 8 Rounds of...
  • 10 Wall-Balls (20/14 @ 10'/9')
  • 1 Rope Climb
  • 400m Run w/Med Ball
  • 4 Rounds of...
  • 10 Wall-Balls
  • 1 Rope Climb
  • 200m Run w/Med Ball
  • 2 Rounds of...
  • 10 Wall-Balls
  • 1 Rope Climb

Scaled:
No ball carry on run, 6 Wall Balls per round