WARM UP
5:00 bike
3 rounds:
10 hanging shoulder taps
20 jumping jacks
10 good mornings
SKILL
Rope climb/pegboard technique
*5-10:00 practice. Stress use of the feet for both skills.
WORKOUT OF THE DAY
6 alternating rounds for time with partner:
20/16 calorie bike
5 x 20 meter shuttle run
30 Russian swings
RX: (32kg/24kg)
55+: (24kg/16kg)
*Partners must complete full rounds before rotating (3 rounds each). This is a sprint stimulus. Athletes should target sub 5 minute rounds. 30:00 time cap.