05.17.18

Warmup
6 Min of Ladder Drills
Ickey Shuffle
Side Straddle Hop
Lateral In and Out – Leading with L
Lateral In and Out – Leading with R
2 In 1 Out
Mobility
15 Mini Band Wall Slides
15 Mini Band Scapular Activation Presses
10 Mini Band External Rotations with palms up and 10 with palms down
5 Mini Band Shoulder Oscillation Raises with palms facing in and 5 with palms facing out.
Skill
Review the mechanics of Rope Climbs
Strength
EMOM x 12
Performance
A – 1 Legless Rope Climb
B – 15 GHD Situps
C – Handstand Walk 50′
Lifestyle
A – 1 Rope Climb
B – 20 Ab Mat Situps
C – 1 Wall Climb + 8 Alternating wall facing Opposite Shoulder Taps
Fitness
A – 1 Rope Climb (or Modified Rope Climb)
B – 20 Ab Mat Situps
C – 10 Alternating Elbow Touch Planks
Metcon
For time under a 15 min Cap
6-9-12-15
Performance
Squat Cleans (Descending load each round 185/135, 155/115, 135/95, 115/75)
Chest to Bar Pull Ups
Run 200m between every round
Lifestyle
Squat Cleans (Descending load each round 155/105, 135/85, 115/65, 95/55
Pull Ups
Run 200m between every round
Fitness
Power Cleans (Descending load each round 115/75, 95/65, 75/55, 65/45)
Jumping Pull Ups
Run 200m between every round
Cashout
Accumulate 2 min per side in the following stretches:
Pigeon
Bully
Couch
Figure 4 Piriformis
(https://www.youtube.com/watch?v=TMtP7k1RcTY)