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 Scale load/volume/movements as needed. Time Cap is 12:00
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July 2020
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