23. November 2022
Nov
23
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7s
-into-
6 min AMRAP
30 sec single/double unders
10 Ankle Circles (each direction – each side)
10 Heel Toe Rocks
10 Floor Plate Press
5 Negative Push Ups (3-sec negative)
2. Workout Prep
1 set:
10 Single Unders
3 Push Ups
Target time: 12-14 minutes
Time cap: 18 minutes
10 min Rope Climb Practice
OR
Every minute (10:00)
1-2 Rope Climbs/Zombie Climbs
* If ropes are unavailable sub -5-7 Strict Pull ups for every rope climb *
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)