PRIMER:
AMRAP 5
5 Strict Pull Ups
10 Push Ups
15 Lunges
12 Seconds of hard pulls on the rower.
SQUAT ACTIVATION:
2 x
10 Leg Swings front to back
10 Leg Swings
Side to side
Squatting Ankle Rocks
5 Back Squats
STRENGTH:
Building In 5 Sets to a 5 RM BS
10-15 Tempo Box Step Ups
3 Box Jumps (climbing)
3-3-3-5-5 Back Squats (climbing in weight)
WOD:
500M Row
Dumbbell version:
500M Row
Bulletproof shoulders:
500M Row
Bodyweight:
500M Run