Monday (Loading/ Mental Toughness)

Warm up

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Climber Warm up

3 rounds of:

30 seconds Sampson stretch on each side

2 ladder climbs

5 Wall climbs

5 Candlestick to stand up

2 peg board climbs

10 wall squats

Skill

Movement standards

WOD

15 minute AMRAP

(Wearing a weight vest w/20# m/45#)

10 pull ups

12 push ups

15 box jumps w/20” m/24”