Friday, Oct. 12th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch

10 Band Pass Throughs
Banded Lat Stretch
Bent Shoulder Stretch
Calf Stretch
Straight Leg Swing
Air Squat

3×5 Single Leg Squat(pistols)
Scale-Use Band off the rig

Skill

Rope Climb Practice
Warm Up then….
Complete as many rope climbs as possible in 6min

*Two People per rope. Run in two heats if necessary

Metcon

For Time

Every 5 Min for 20 min
400m Run
10 Weighted Crunches 45/25
5 DB Squat Jumps