200 Double Unders
80 Kettlebell Swings, 53/35 lbs
60 Wall Balls, 20/14 lbs
3 Legless Rope Climbs
Goal: Sub 15 min
The goal of this workout is to target some higher repetition work that we haven’t seen earlier in the week. Double unders to start, the swings should be light enough that you can accomplish them in large sets, and the wall ball will require some strategy. This along with the toes to bar are generally the crux of the work out. Keep in mind you have some rope climbs following your toe to bar work so grip can play a factor. If you don’t think you can meet the time domain, try lowering the reps on the movements that you think will give you the most trouble.
3 rounds for quality of:
10 Alternating Landmine Rotations, pick load
10 L/10 R Paloff Press, pick load
Finishing today off with some midline work that focuses on rotation and the ability to resist it. We want you to use a light to moderate weight for the landmine rotation. The pallof press is done with a band. This can be made harder by increasing band tension or by stepping away from the rig. Focus on quality movement and rest as needed between rounds.
1-2min per side Banded Hamstring Stretch
1-2min per side Banded Lying Crossover Stretch