Mobility:

Shoulders and Lats

Skill:

Rope Climbs

Conditioning:

As Many Rounds and Reps as Possible in 20min of:

600m Run/Row/Ski

20 Walking Lunges holding ball*

15 Straight Leg Raises holding ball in press position

10 Med Ball Clean**

1 Rope Climb

*Use a med ball, slam ball or even a sandbag and go as heavy as you wish.

**If using a sandbag, make these sandbag to shoulder or over shoulder