20/15 Cal Row
50 DUs/100 Singles
90 secs/side OH Banded distraction
In remaining time complete 2-3 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Band Reverse Flys (hold for 2 secs at the top)
8 Banded Pull Aparts
8 Walkouts to a Push Up
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.
Time cap: 15 min
Complete 3 sets of:
30 sec Weighted Hollow Hold
30 Sec Weighted OH Dead Bug
30 sec Stri The Pot on Swiss Ball / Med Ball or Rings
Rest 90 secs
