Dynamic Warm Up- Mobility Prepare for:
10 rounds, each round for time, of:
1 Rope Climb, 15 ft
15/10 Row Calories
Rest 1 mins between each round.
25 Toes-to-bars: Strict as long as possible
Stone Hold, pick load, 5 mins
Score number of sets; goal is in as few sets as possible
Accessory Work & Cool down
Calves & Foam Rolling
Hamstring Stretch Hold 1-2 mins per side.Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.