25 May 2016

Article: Exercises for Rope Climbing wih no Rope

Warm-up
Run around Bldg

Turkish Get Up Technique Review:
Practice Light TGUs on both sides.
3 Rounds:
3 Left, 3 Right
2 Left, 2 Right, 1 Left, 1 Right
1 Left, 1 Right, 1 Left, 1 Right, 1 Left, 1 Right

Mobility
Posterior Shoulder S&F (ball)
Shoulder / Pec Stretch
Banded Hip Extension
Hamstring Warm-up

Weightlifting
Bench Press (5-5-5-5-5)

Metcon
A
5 RFT:
200m Run
2 TGUs / side (35/26#)

B
50m Sprints:
2 x @ 50%
2 x @ 75%
4 x @ 100%