PreHab: Glute Activation, Single Arm Pulldowns
Warm-up: Row Progression
Specific: Rope Climb Variations, Plate Complex + Run
WOD:
RX: 4x
25/20 Cals
3 Rope Climbs
150m Plate Carry
Rest
RX+: 4x
25/20 Cals
3 Legless Rope Climbs
150m Plate Carry
Rest
Option 1: 4x
21/15 Cals
2 Rope Climbs
150m Plate Carry
Rest
Option 2: 4x
17/12 Cals
6 Rope Pulls
150m Plate Carry (light)
Rest