11.30.18

Warmup

4 Rounds With an empty Bar
20 Walking Lunges
10 Scorpion Stretches (5/side)
8 Deadlifts
8 Hang Power Cleans
8 Front Squats

Mobility

20 Band Pull-aparts
2 min to work a Lax Ball up and down the ridge of each Scapula
90 sec per side Lax Ball side shoulder opener
1 min Bully Stretch per side

Skill

Review the mechanics of Rope Climbs

Strength

EMOM x 12
A – 1 Rope Climb (P – Legless L/F – Use Appropriate Scale)
B – 5-8 DB Bicep Curls Per Side
C – 30 Sec Max Effort Push-ups

Metcon

12 min AMRAP
10 American KB Swings
10 Wallballs

P – 24kg/16kg, 30/20
L – 16kg/12kg, 20/14
F – Russian KB Swings 14/10

Cashout

4 Rounds of 12-15 Reverse DB Flyes, rest as needed between sets