January 20, 2017

A: Warm Up

00:00-6:00
1:00 Skipping
1:00 squat
1:00 Kettle Bell Swings

6:00-15:00
Foam Roll Lats and Glutes
10 Arm Circles Each Way (as big as possible)
Partner Overhead Opener

15:00-30:00
Rope Climb Development
A. Beginners:
Accomplish the following
15 Seat foot wraps
10 Seated Rope Pullups (5/5)
10 Hanging Knee tucks
With remaining time, attempt a rope climb or two

B. Intermediate:
Accomplish the following
10 Standing Foot Wraps
10 Standing Rope Pull-ups
10 Hanging Knee tucks As High as possible
5 Rope Climbs (Work efficiency, try to get up in two pulls)

C. Advanced:
Accomplish the following
10 Jumping Foot Wraps
10 Legless Kip Rope Pull Ups
10 Knees to hands
3-5 Legless Rope Climbs

30:00-40:00
Begin Warm-up for Diane

B: Diane (Time)

21-15-9  
Deadlifts, 225# / 155#  
Handstand Push-ups
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Scale load/volume/movements as needed. Time Cap is 12:00