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