Warm-up
Spend 2 minutes on Z1
Then, 3 rounds
10 RKBS
10 walking lunges
10 sit-ups
10 ring rows
Mobility
Banded lat stretch
Partner shoulder stretch hanging on rig
Strength
Weighted chin-ups – 6×3; AHAP
Switch the grip. Palms facing in. Shoulder width. Still should prioritize the active position before the first pull.
*if you cannot add weight, accumulate 20 reps (assisted or not) using a 3131 tempo. If you need assistance, grab a partner, but stick to the tempo. 3 seconds up, 1 second at the top, 3 seconds down, 1 second in between reps.
WOD
“Water Park”
With a partner AFAP
100.80.60.40.20
KBS
Walking lunges
Sit-ups
DU’s
Break up the reps however you want. Only one person working at a time. All of one movement must be completed before moving on.
Accessory Work
:90 ME sprint on the AB for cals
ME foam rolling session
