Warm-up: With a partner complete 4 rounds of: One person rows 200m while the other holds: 1) Plank 2) Hollow Position 3) Bottom of Squat 4) Plank Mobility/Stretching: Hip, Quad, Shoulder Distraction Skill: Rope Climb Skill EMOM x 16 1) 2 Rope Climb 2) 20-30 DU 3) 3-4 Wall Walk 4) 3-4 MU *For skill...Read More
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