Warm up
The complex
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders
2x
-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
-Posterior complex (5 superman/ 5 super rock/ 5 good morning)
-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)
Skill
Rope climbing/ Legless rope climbing
WOD
For time:
100m MB run w/14# m/20#
3 legless rope climbs
100m MB run w/14# m/20#
2 legless rope climbs
100m MB run w/14# m/20#
1 legless rope climb
GoFit
MB Warm up #2
4x
Lateral shuffle MB tosses
MB rotations
MB high low pass
Partner wall ball shots
Skill
Movement standards
WOD
5x
20:40
-Battle ropes
-Ring rows
-MB shuttle run
-Sit ups
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