Context: Practice – Proper breathing with a loaded spine.

Dynamic Warm Up Option: Perform 2 sets of 10 Reps each:
Inch worms into
Push-Up to
Down Dog,
Lunge with Reach(5L,5R)

Skill Practice Warm UpFQ: Rope Climb Progressions

For quality: Rope Climb Progression

Spend 8 min working on Rope Climb progressions and technique (including legless if ready).

Strength Super Set

Deadlift 6×4 @ 75% touch n go
Shoulder press 6×5 @65%

rest 1:30 between supersets

 “Sir Mix-a-Lot”

20-15-10 reps, for time of:
Back Squat, 95/65 lbs
Row Calorie

Back Squat (Health: 35lb, Athletic*: 65lb, Performance: 95lb) or with DBs (15lb, 30lb*, 45lb) Calorie Row or Airdyne

Coaching Tips: The bar for Back Squats will be taken from the ground, Power Clean the bar then press it overhead. If this is a problem, take if from the rack. Back Squats are light so try to push hitting these unbroken. Attempt to get the first 20 Cal Row in 1:30-2 minutes. On last Row, go all out and leave nothing on the table.