PreHab: Scapular Activation, Single Arm Pulldowns
Warm-up: Row Warm-up, Rope Climb Review
Specific: Movement Review
WOD:
Rx: 5x
10 Turkish Get-ups (5/5)
20 KB/DB Strict Press (10/10)
3 Rope Climbs
250m Row
Rx+: 5x
10 Turkish Get-ups (5/5)
20 KB/DB Strict Press (10/10)
3 Legless Rope Climbs
350m Row
Option 1: 5x
8 Turkish Get-ups (5/5)
16 KB/DB Strict Press (10/10)
2 Rope Climbs
250m Row
Option 2: 5x
8 Turkish Get-ups (5/5)
16 KB/DB Strict Press (10/10)
3-6 Rope Pulls
250m Row