Tue Jan 27

Train/Move:
6 Sets:
40s Calorie Row, 20s Rest
40s Wallball // Lateral BBJO, 20s Rest
40s Shuttle Run, 1:20 Rest

Wallballs @ 20/14
// = alternate movements between rounds

Extra Credit
0:00-3:00:
Set 1: Max Unbroken Deficit Push-ups
3:00-6:00:
Set 2: Max Unbroken Push-ups

Warm-up
3 Min Row
THEN, 2 Sets:
30s Rig Hang
3/3 Single Arm Ring Row
20 Hollow Rocks

Skill
Every 4 Min x 3 Sets:
2 Rope Climbs
20 Russian KBS @ 32/24
2 Rope Climbs

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Stimulus
Skill: we can spend some time practicing rope climbs or you can commit to doing 1 pull-up + 3 knees-to-elbows for each rope climb. You should have a minimum of 1 minute of rest each round

Train/Move: work for 40s, rest for 20s. At the end of the three movements, you get an additional minute of rest before starting over again. For movement 2, odd rounds are wallballs and even rounds are burpee box jump overs

Extra Credit: There are a total of two sets here. Your first set of unbroken push-ups can be on paralletes or with hands on dumbbells/plates to make them more challenging. Rest the remainder of 3 minutes. Perform another unbroken set of push-ups, no deficit. Option to start on the floor and then elevate on the second set