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14
WEDNESDAY
UB Pull Technique + Aerobic Power

Ax3 for technique/Skill
A1. Rope Climb
F: Rope Pulls x5-6 reps
P: Rope Climb x1-2 reps
S: Rope Climb Legless x1-2 reps

A2. Hollow Rock x10-12
F/P; as rx;
S: w/load for quality

A3. Heavy Carry or Sled Push;
your choice;
20-30 sec @tough but consistent load;
have some fun here.

B. In 10 min, complete as many reps as possible;
score is calories + reps
Run in waves as needed [once people finish row, next group can start]

4 min Cal Row +
3 min 20' Shuttle Run [1pt every 20']
2 min Pull Ups
1 min Burpee Box Jump Over 24/20"

F: Row/Bike + Shuttle Run + Ring Row + Burpee
P: Row + Run + Kipping Pull Up + BBJo
S: Row + Run + CtB Pull Ups + BBJo