WARM UP
5:00 quadrapedal movement
5:00 roll and stretch
SKILL
EMOM 10:00:
2 HS shoulder taps
*Add 2 shoulder taps each minute. If athletes were able to complete all 20 shoulder taps last week they should start at a higher number than 2.
WORKOUT OF THE DAY
For time with partner:
6 rope climbs (shared)
60 ping pong wall balls
30 synchro toes to bar
20 meter handstand walk (10m each)
6 rope climbs (shared)
60 ping pong wall balls
30 synchro toes to bar
20 meter handstand walk (10m each)
30 synchro goblet squats
6 rope climbs (shared)
60 ping pong wall balls
30 synchro toes to bar
20 meter handstand walk (10m each)
30 synchro goblet squats
30 box jump overs (waterfall)
RX: (20/14) (24kg/16kg) (24/20)
Lv2: (30/20) (32kg/24kg) (24/20) legless RC
*Endurance effort. Coach athletes to communicate often and choose a sustainable pace. 22:00 time cap.