-Warm Up-
5 min bike/row/ski
1 min banded hip distraction
10 banded face pulls
5 power rows each side
-Strength-
3 rounds for quality:
20m spiderman crawl
20 second side plank (each side)
20m crab walk
20 second table top hold
20m samsun walking lunge
20 seond pigeon stretch (each side)
Then:
6-8 min
Rope climb practice
-WOD-
Amrap 5
15/10 cals bike
2 rope climbs
