Wednesday, May 2, 2018

WARM-UP:
5x
2:00 bike
10 PVC pass-throughs 
10 sit-ups 

CONDITIONING:
Advanced
4 rounds 
2 rope climbs 
10 hang power cleans, 135#/95#
20 double-unders 

Intermediate
4 rounds 
1 rope climb 
10 hang power cleans, 95#-115#/-65#-85#
10-20 double-unders 

Beginner
4 rounds 
2 beginner rope climbs 
10 hang power cleans, 10# dumbbells-75# barbell
20 pogos 

ACCESSORY:
Advanced
100 sit-ups, fewest sets possible 

Intermediate
75 sit-ups, fewest sets possible 

Beginner
50 sit-ups, fewest sets possible 

MOBILITY:
3x
1:00 banded lat stretch each side 
1:00 triangle pose each side 
1:00 foam roll lats 

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