PreHab: Shoulder Prep

Warm-up: Squat Therapy Variations, Push-up Variations, Run + Plate Complex

Specific: Rope Climbing (pulls, feet, legless, L-hold)

WOD: 

RX: With a running clock:
00:00-04:00
400m plate run (45/25#)

04:00-08:00
Max Burpees

08:00-12:00
400m Plate run (45/25#)

12:00-16:00
Max Rope Climbs

16:00-20:00 (45/25#)
400m Plate run

Option 1: with a running clock:
00:00-04:00
400m plate run

04:00-08:00
Max Burpees or 30reps

08:00-12:00
400m Plate run

12:00-16:00
Max Rope Climbs or 6 ascents

16:00-20:00
400m Plate run

Option 2: with a running clock:
00:00-04:00
300m plate run

04:00-08:00
Max Burpees

08:00-12:00
300m Plate run

12:00-16:00
Max Rope Pulls

16:00-20:00
300m Plate run