2-3 rounds
5 Inchworms
5 Jefferson curls
10 Air squats, slow and controlled
+
2-3 rounds
8 Box step ups
8 Handstand shoulder shrugs
8 Hand to hand KB swings
+
Build to workout weight for DB movements
* Practice a few rope climbs, shuttle run turns and wall balls between sets
+
@ workout weight
10/7 (cal) Row
8 DB box step ups
5 Shuttle runs
6 DB hang clean and jerks. alt
– Rest 0:30 –
10/7 (cal) Row
8 Wall balls
5 Shuttle runs
1 Rope climb