Warm up: Coach led dynamic warm upPre-Mobility: OH rib mobilization
Health and Fitness:
A. Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Laying to standing assisted rope climbs
Station 2 – L-Seated DB Presses x 8-12 reps
Station 3 – Alternating Forward Lunges x 20 reps
B. In partners: Complete as many rounds and reps as possible in 15 minutes of:
5 Pull-Ups or ring rows
10 Push-Ups
15 Wall Ball (20/14 lbs)
Classic:
A.Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Rope Climb x 2 ascents (continue rope climb practice from last week)
Station 2 – Handstand Push-Ups x max unbroken reps or L-sit DB Presses
Station 3 – Alternating Pistols x 20 reps or Alternating forward lunges x 20 reps
B. In partners: Complete as many rounds and reps as possible in 15 minutes of (split as needed):
5 Pull-Ups (Advanced: Chest to Bar)
10 Push ups
15 Wall Ball (20/14 lbs)