July 17 "Gripah"

Move

1) On the 10:00 x 4
5 Wall Walks or 20 Hand Release Push Ups
2 Gym Lap Farmer Carry
20 Cal Bike
5 Sit to Stand Rope Climbs OR Rope Climb Practice
Rest Remaining Time

Train

1) Gripah

On the 10:00 x 4 Rounds
10 Wall Walks
200m Farmer Carry (70/50)
800m Run
Max Rope Climbs (15’)

Stimulus

1) You may be asking, is this truly a recovery Thursday workout? Yes, yes it can be folks. Scale the rep scheme and lower the intensity of the workout by incorporating rest between movements or rounds. Begin each 10:00 with the wall walks, carry, and run before accumulating as many rope climbs in the remaining time. Then move directly into the next round with no rest. Choose weights/reps that allow you to have roughly 1 minute on the rope climbs every round. Carry should use 2 dumbbells and ensure your shoulders and pulled back and chest is open.