10.12.18

Warmup

Tic Tac Toe Race x 6 min

Mobility

Group/Joint Mobility X 6 min

Skill

Review of the mixed Rack Overhead Walking Lunge
Review of the mixed Rack Suitcase Walking Lunge
In either variation, be sure that the elbow of the arm in the Front Rack is tucked underneath in the KB/DB and not flared far out to the side (allowing the KB/DB to sit and rest on the shoulder)
Review the footwork of the Rope Climb

Strength

18 min to complete:
3-4 rounds
P – KB or DB mixed rack overhead walking lunge 35ft X 2 (switching hands after 35ft)
24kg/16kg or 50/35
2 Rope Climbs
L – KB or DB mixed rack overhead walking lunge 35ft X 2 (switching hands after 35ft)
16kg/12kg or 35/25
1-2 Rope Climbs
F – DB mixed rack suitcase walking lunge 35ft X 2 (switching hands after 35ft)
25/15
3 Sitting/lying to Standing Rope Climbs

Metcon

For time, 18 min cap
10 Strict Press
15 OH Squats
10 Push Press
15 Front Squats
10 Push Jerks
15 Back Squats
*Every time the bar is dropped, perform 15 DU/30 SU
P – 115/75
L – 75/55
F – 55/35

Cashout

Level 1: 4 sets of 15 Sit-ups
Level 2: 4 sets of 20 Sit-ups
Rest up to 2 min between sets