Rope climbs here we come!!

Warm up:

• 30 fast feet jump rope
• bear crawl 
• 5 shoulder dislocates
• ladder drill

Gymnastics Stretch: shoulder focus and hips

Core and Shoulder stability:

• Front lean rest with scap retraction 10 reps x 3 sets
• Hollow Hold feet down shoulders up 20 sec x 3 sets
• Plank hold with single leg lift 5 ea leg x 3 sets- can be banded

Rope Climb:

• Pully System 2 reps increasing weight x 2 sets
• Hanging tuck holds on rope 15 sec x 3 sets
• Working the leg locks- "J" and 'S"
• laying to standing first then,
• Climbing attempts

Workout: 12 minutes of

• 1 rope climb
• 5 heavy cleans
• 200 M run

Modified:

• 2 pulley rope climbs/or 2 laying rope to standing
• 10 hand release push ups or banded push ups
• 200 M run/ 15 cal AD