-Warm Up-
2 rounds
10 reverse lunge overhead reach
5 single arm ring rows
Walking hamstring stretch
20 sec bent knee hollow body hold
200 meter run
-Strength-
Part A
Rope Pull-Ups
- Feet elevated box or a few plates
- Hand over hand pull
- Keep elbows in tight
4 sets of 2
Part B
Slide in and outs
3 sets of 5
Reverse V-Ups
3 sets of 10
Part B
Lateral DB raise
2 sets of 20
DB front Raises
2 sets of 20
-WOD-
AmRaP 22
400m run
30 ring rows
30 lunges
*add weight vest