Tue Jun 30

Train
4 Sets, 1 Min Rest b/w Sets, 16 Min Cap:
18/13 Cal Ski or Row
3 Wall Walks
2 Rope Climbs
2 Wall Walks
1 Rope Climb

Move
16 Min AMRAP:
18/13 Cal Ski or Row
2 Wall Walks
3 Seated Rope Climbs
2 Inchworms
3 Ring Rows + Knee Raises

Warm-up
2 Sets:
1 Min Bike
5/5 Half-kneeling 3-way Hip Rocks
50’ Double KB OH Carry
20 Shoulder Plank Taps

Strength
8 Strict Press @ 65-75%
Every 3 Min x 4 Sets

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Stimulus
Strength: select a weight between 65 and 75% that allows for unbroken sets, or start light and build across the sets. These are a lot of reps, pause at the top for a breath rather than at the bottom, do your best to maintain midline and shoulder stability or decrease weights

Train/Move: a big shoulder burner which looks “simple” on paper but will require some strategy and a focus on efficiency. Ski will take roughly 1 minute, wall walks 15-30s, rope climbs 30-60s. Reduce distance on wall walks and rope climbs to stay within these time frames